Mediterranean
Mediterranean Farro Bowl
Mediterranean Farro Bowl is Mediterranean home cooking, eaten at lunch and dinner. On the plate it is the dish at the centre. Below is what usually sits beside it, what it does and does not contain, and what else to cook once you have made it.
Ingredients
- 1.5 cups farro
- 15 oz canned chickpeas
- 1 cucumber
- 1.5 cups cherry tomatoes
- 1/2 red onion
- 1/2 cup kalamata olives
- 3/4 cup crumbled feta
- 2 cups baby arugula
- 2 lemons
- 1/4 cup olive oil
- 1/4 cup fresh parsley
- 1 tsp dried oregano
- 1/2 tsp salt
How to cook it
- Simmer the farro in plenty of salted water until tender and chewy, about 25 minutes, then drain and cool slightly.
- Whisk the olive oil, juice of the lemons, oregano, and salt into a dressing.
- Combine the drained chickpeas, cucumber, tomatoes, red onion, olives, and parsley in a large bowl.
- Fold in the warm farro and the arugula, then toss with the dressing.
- Divide among bowls and top with crumbled feta.
Safe at your table
Dinejot tracks ten allergens and tags every one of them by hand, so the absences below are as deliberate as the presences. Mediterranean Farro Bowl carries dairy and gluten. It is free of the remaining 8 allergens on that list.
| Allergen | In this dish | Cook this instead |
|---|---|---|
| Peanuts | No | |
| Tree nuts | No | |
| Dairy | Yes | Baked Falafel Plate |
| Gluten | Yes | Baked Falafel Plate |
| Shellfish | No | |
| Eggs | No | |
| Soy | No | |
| Fish | No | |
| Sesame | No | |
| Coconut | No |
These tags are set by a person rather than inferred from an ingredient list, and they describe the recipe as written here. Read the labels on whatever you actually buy.
What it brings to the plate
Bands, not numbers. Dinejot does not weigh anybody's food, so it says light, moderate or hearty and stops there. This dish was read and set by hand.
- Calorie band
- Moderate
- Protein
- High
- Protein quality
- Partial
- Food groups it covers
- Grains, Pulses, Vegetables, and Dairy
- How this was set
- Hand audited
When to cook it
Mediterranean Farro Bowl takes about 35 minutes from a cold stove to the table, and the cooking itself is a fair bit of work. It is eaten at lunch and dinner. Nothing in the calendar rules it out, so it is a year round dish.
More to cook
Cooked from the same things
Other dishes built on farro, chickpea, and feta.
From the same kitchens
More cooking from the United States.
Does the same job on the plate
Swap any of these in when you want a meal the same shape.
Cook this with your whole family
Dinejot plans breakfast, lunch and dinner as whole plates, built around the cooking you call home and filtered for the allergies at your table.
Meal suggestions support your goals. They are not medical advice. Please ask your doctor about your family's health needs.