Take Your Bowl Game to the Next Level with These Farro Bowl Ideas

Introduction to Farro

Farro is an ancient whole grain that has been eaten in the Mediterranean region for thousands of years. Also known as emmer wheat, farro is nutritious, protein-rich and has a delicious nutty flavor.

What is Farro?

Farro is a type of hulled wheat that has been around since the ancient Egyptian and Roman civilizations. It was one of the first domesticated cereal grains, along with barley, einkorn and spelt. Farro fell out of popularity when modern wheat varieties became widespread, but it has recently made a comeback in Mediterranean cuisine and beyond.

Botanically, farro is the same species as regular wheat but it is an older, unhybridized form. There are three main varieties of farro – farro piccolo, farro medio (the most common) and farro grande. It is sold dried and prepared by boiling until al dente before using in recipes.

A Nutritional Powerhouse Grain

Compared to modern wheat, farro offers more protein, fiber and micronutrients like iron and zinc. A 1⁄4 cup cooked serving contains about:

• 150 calories
• 5-6g protein
• 5g fiber
• 25% of your daily needs for magnesium and selenium
• 15% of your daily needs for zinc

It also has more antioxidants like polyphenols, vitamins and minerals than refined wheat. The whole grain form provides the most nutritional benefits.

Health Benefits of Farro

Some key benefits of incorporating farro into your diet:

• Improved digestion and gut health thanks to its fiber content
• Lowers cholesterol and heart disease risk
• Helps regulate blood sugar levels
• Provides lasting energy and reduced fatigue
• May aid in weight loss and appetite control

The fiber, protein and complex carbs in farro help you feel fuller for longer. It also has a low glycemic index, meaning it does not spike your blood sugar. For these reasons, farro makes a very satisfying and energizing addition to soups, salads, bowls and more.

Easy Farro Bowl Recipes

Farro bowls make for quick, nourishing meals. Here are some easy farro bowl recipe ideas to try:

Mediterranean Farro Bowl

• 1 cup farro, cooked
• 1/2 cup chickpeas, rinsed and drained
• 1/2 cup cherry tomatoes, halved
• 1/4 cup kalamata olives, pitted and chopped
• 2 tablespoons crumbled feta cheese
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Toss together the cooked farro, chickpeas, tomatoes, olives, feta, parsley, olive oil, lemon juice, salt and pepper. Enjoy!

Thai Peanut Farro Bowl

• 1 cup farro, cooked
• 1/2 cup edamame, thawed if frozen
• 1/4 cup carrots, shredded
• 1/4 cup red bell pepper, diced
• 2 tablespoons green onions, sliced
• 2 tablespoons fresh cilantro, chopped
• 2 tablespoons creamy peanut butter
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon Sriracha (optional)

Mix together the farro, edamame, carrots, bell pepper, green onions and cilantro. In a small bowl, whisk together the peanut butter, soy sauce, sesame oil and Sriracha. Drizzle sauce over farro bowl to serve.

Taco Farro Bowl

• 1 cup farro, cooked
• 1/2 cup black beans, rinsed and drained
• 1/4 cup corn kernels, thawed if frozen
• 1/4 cup tomato, diced
• 2 tablespoons red onion, diced
• 2 tablespoons fresh cilantro, chopped
• 1 avocado, diced
• 2 tablespoons plain Greek yogurt
• 1 lime, juiced
• Taco seasoning

Combine farro, beans, corn, tomato, onion and cilantro. Top with avocado, Greek yogurt and lime juice. Sprinkle with taco seasoning to taste.

Farro Bowl Ingredient Ideas

Farro bowls offer endless possibilities for creative and nourishing ingredient combinations. Here are some ideas for proteins, vegetables, fruits and toppings to include:

Proteins

• Chicken – Grilled, roasted, or shredded chicken pairs deliciously with farro’s nutty flavor.
• Salmon – Flaked salmon adds omega-3s and protein.
• Tofu – For a plant-based option, baked or grilled tofu cubes add substance.
• Chickpeas – Roasted chickpeas provide protein and crunch.
• Eggs – Hard boiled or poached eggs make the bowl hearty.
• Beans – Black beans, kidney beans or white beans mix in nicely.

Vegetables

• Spinach – Fresh spinach adds color and nutrients.
• Kale – Dinosaur or lacinato kale holds up well when massaged with dressing.
• Arugula – Pepper arugula gives a pleasant bitter note.
• Bell peppers – Red, yellow or orange peppers lend sweetness.
• Carrots – Shredded carrots contribute texture and crunch.
• Broccoli – Chopped broccoli florets add green vibrancy.
• Zucchini – Julienned or spiralized raw zucchini make a sturdy base.
• Beets – Roasted beets offer earthy sweetness.

Fruits

• Avocado – Sliced avocado provides creaminess.
• Apples – Sliced apples or chopped dried apples contribute natural sweetness.
• Pomegranate – Pomegranate seeds add pops of juicy crunch.
• Oranges – Citrus segments brighten up the bowl.
• Grapes – Halved red or green grapes mix in nicely.
• Olives – Sliced olives provide briny flavor.

Toppings

• Nuts – Toasted almonds, walnuts or pecans add crunch.
• Seeds – Pepitas, sunflower or chia seeds provide texture.
• Cheese – Feta, goat cheese or parmesan shavings enrich the bowl.
• Herbs – Basil, parsley or cilantro lend freshness.
• Scallions – Thinly sliced scallions give oniony bite.

With so many possible ingredients, it’s easy to create fresh and nourishing farro bowls bursting with flavors, colors, and nutrients. Get creative mixing and matching your favorite combo!

Mix and Match Farro Bowls

Farro is incredibly versatile and can be mixed and matched with endless ingredients for delicious, nutritious bowls. Here are some tasty combinations to try:

Grains

• Quinoa
• Brown rice
• Barley
• Bulgur
• Couscous

Mixing farro with other whole grains adds texture, flavor, and nutrients. Try a 50/50 mix or adjust ratios to your preference.

Veggies

• Roasted sweet potatoes
• Sauteed kale or spinach
• Roasted Brussels sprouts
• Roasted carrots
• Sauteed zucchini
• Roasted cauliflower

Roasting veggies intensifies their flavor and goes great with farro’s nutty taste.

Proteins

• Baked or grilled chicken
• Hard boiled eggs
• Baked tofu
• Chickpeas
• Lentils
• Edamame
• Salmon

Lean proteins help make farro bowls a balanced meal. Bake or grill them simply seasoned.

Fresh Toppings

• Avocado
• Tomato
• Cucumber
• Bell peppers
• Red onion
• Fresh herbs

Add color, crunch, and brightness with fresh produce toppings.

Sauces and Dressings

• Olive oil and lemon juice
• Tahini sauce
• Pesto
• Hummus
• Tzatziki
• Balsamic vinaigrette

Boost flavor with sauces and dressings. Many can be made ahead and stored to allow quick assembly.

Mix and match farro with your favorite ingredients for fast, wholesome, and satisfying bowls!

Farro Bowl Meal Prep

Farro bowls are an excellent choice for meal prepping at the beginning of the week for quick workday lunches. They store well in the fridge and can be easily customized with a variety of fresh toppings.

When prepping farro bowls ahead of time, start by cooking a large batch of farro grains. Farro will keep in an airtight container in the fridge for up to 5 days. Cook the farro according to package directions, then let it cool completely before portioning it out into individual meal prep containers.

Next, assemble any fixings that can be prepped in advance. Chop veggies like bell peppers, carrots, cucumbers, and cherry tomatoes. Cook any proteins like chicken breasts or salmon filets, then shred or cut into chunks once cooled.

For more delicate ingredients like avocado, fresh greens, and soft cheeses, add those to your bowls right before eating. Pack dressings and condiments separately in small containers.

When ready to eat, simply reheat your farro and toss in the prepped ingredients. Add dressing and any final fresh toppings like greens, avocado, nuts, seeds, or a drizzle of olive oil.

Some tips for easy farro bowl prep:

• Use meal prep containers with sections to keep ingredients separated
• Make a big batch of one dressing to use throughout the week
• Swap up mix-ins and toppings each day for variety
• Include small extras like sunflower seeds, shaved Parmesan, dukkah spice blend
• Reheat farro bowls in the microwave or on the stovetop with a splash of broth

With a batch of prepped farro and some reusable containers, you can quickly assemble nutritious farro bowls for your work lunches in under 5 minutes. It’s an easy way to ensure healthy homemade lunches even during your busiest weeks.

Farro Bowl Dressing Ideas

The dressing can make or break a grain bowl. With farro, you’ll want a bright, acidic dressing to balance out the nutty flavor of the farro. Here are some delicious dressing ideas to top your farro bowls:

Vinaigrettes

• Balsamic vinaigrette – Whisk together balsamic vinegar, olive oil, Dijon mustard, garlic, and herbs.
• Lemon vinaigrette – Mix lemon juice, olive oil, shallot, honey, and salt and pepper.
• Red wine vinaigrette – Combine red wine vinegar, olive oil, dijon, and seasonings.

Tahini-Based Dressings

• Tahini-lemon – Blend tahini, lemon juice, garlic, olive oil, parsley, and water.
• Tahini-tahini yogurt – Mix Greek yogurt, tahini, lemon, garlic, and olive oil.

Herb Dressings

• Chimichurri – Combine olive oil, red wine vinegar, garlic, parsley, oregano, red pepper flakes.
• Green goddess – Mix mayo, lemon juice, parsley, tarragon, chives, garlic.
• Cilantro-lime – Blend lime juice, olive oil, cilantro, garlic, honey, salt and pepper.

Other Ideas

• Peanut sauce – Whisk together peanut butter, rice vinegar, soy sauce, ginger, garlic, and chili paste.
• Miso dressing – Combine miso paste, rice vinegar, sesame oil, ginger, and maple syrup.
• Pesto – Mix basil, olive oil, parmesan, pine nuts, garlic, and lemon juice.

The acidic, herbaceous flavors pair perfectly with nutty farro to make a tasty and balanced bowl. Try out different combinations to find your favorite farro bowl dressings!

Complementary Sides

When making farro bowls, half the fun is choosing delicious side dishes that complement the farro grains and main toppings. Here are some tasty side ideas to round out your farro bowl meals:

• Roasted vegetables – Roast up some veggies like Brussels sprouts, carrots, cauliflower, or sweet potatoes in the oven while cooking your farro. The natural sweetness pairs perfectly.
• Fresh greens – Add some leafy greens like spinach, kale, or arugula. Sautee or eat them raw for a healthy side.
• Avocado – Fan slices of fresh avocado or make guacamole for a creamy, cool contrast.
• Beans and legumes – Try chickpeas, black beans, lentils, or edamame for protein.
• Nuts and seeds – Toast pine nuts, slivered almonds, pumpkin seeds or sunflower seeds for crunch.
• Fruit – Diced mango, berries, or pomegranate arils add pops of sweetness.
• Pickled vegetables – Quick-pickled red onions, carrots, or radishes lend tang and acidity.
• Tzatziki – This Greek yogurt and cucumber dip offers a refreshing, cooling complement.
• Hummus – A classic protein-packed dip that pairs perfectly with farro’s nutty flavor.
• Feta cheese – Sprinkle tangy, salty feta over your farro bowl for a Mediterranean vibe.

Mix and match different side dishes each time you make a farro bowl for delicious variety! Your grain bowl possibilities are endless.

Farro Bowl Storage

Properly storing leftover farro bowls will help keep them fresh and safe to eat for several days. Here are some tips:

• Let the farro bowl cool completely before storing it. You want the temperature to be room temperature or colder.
• Transfer the farro bowl into airtight containers or storage bags. This prevents outside air from drying it out or introducing bacteria. Glass and plastic containers with tight fitting lids work well.
• Refrigerate the farro bowl quickly, within 2 hours of cooking. The fridge temperature of 40°F or below prevents bacterial growth.
• Keep farro bowl leftovers refrigerated for 3-5 days maximum. The flavors may start to dull after that time.
• You can also freeze farro bowl leftovers for longer term storage. Let cool completely first, then store in airtight containers or freezer bags. Frozen, they’ll keep for 2-3 months.
• When reheating, add a splash of water to return moisture lost during storage. Microwave until hot, stirring occasionally, or reheat gently on the stove top.

Following proper storage methods allows you to safely enjoy delicious farro bowls for several meals, cutting down on food waste. With the right containers and some planning, meal prepped farro bowls can be a handy grab-and-go option all week long.

Farro Bowl Health Benefits

Farro bowls provide several notable health advantages. The main ingredient, farro, is a nutritious whole grain that is rich in fiber, protein, and essential vitamins and minerals.

The fiber in farro can help regulate digestion and maintain bowel regularity. Fiber also helps slow the absorption of carbs into the bloodstream, which can aid in blood sugar control. The protein in farro provides essential amino acids and helps promote satiety. This can prevent overeating and make farro bowls an excellent meal for weight management.

Farro contains high amounts of magnesium, zinc, and B vitamins. Magnesium supports bone health, muscle function, and stress management. Zinc boosts immunity while B vitamins are vital for energy production and metabolism. The whole grains in farro also contain antioxidants that combat cellular damage from oxidative stress.

Enjoying farro bowls frequently can reduce inflammation, protect heart health through cholesterol reduction, and lower diabetes risk. The variety of fruits, veggies, proteins, and healthy fats in a typical farro bowl provide additional nutritional benefits.

In summary, farro bowls pack a major nutritional punch. They are an excellent way to incorporate whole grains and plant-based foods into your diet. Eating farro bowls regularly supports overall health, digestion, blood sugar control, weight management, and inflammation reduction.

Conclusion

Farro bowls make for a satisfying, nutritious meal that can be customized in endless ways. This ancient grain provides fiber, protein, and essential vitamins and minerals. The recipes shared demonstrate just a few of the many combinations possible with farro.

When it comes to building your own farro bowl, don’t be afraid to get creative and add your favorite ingredients. Pre-cooked farro is readily available, making these bowls quick and easy to put together. You can prepare a big batch of farro at the start of the week to have on hand for bowls later on.

Some tasty add-ins to try are roasted vegetables, greens, beans, eggs, avocado, nuts, seeds, and lean protein. Whip up a simple dressing with olive oil, lemon juice, garlic, herbs, and seasoning. Store leftover bowls in the fridge for 3-5 days. The farro will soak up the flavors of the dressing and vegetables over time.

Give some of the recipe ideas a try or use them as inspiration to craft your own signature farro bowl. This nutritious and satisfying meal will give you sustained energy and keep you feeling full for hours. Experiment with different grains too like quinoa, brown rice, or barley in place of the farro. The possibilities are endless!