Mediterranean Farro Bowl With Chicken
Highlighted under: Cultural Cuisine
I love creating vibrant and nutritious meals that nourish both the body and soul. The Mediterranean Farro Bowl with Chicken has become one of my go-to recipes because of its versatility and fresh flavors. Each bite is a delightful combination of wholesome farro, juicy chicken, and colorful vegetables, all dressed in a zesty lemon vinaigrette. It’s not just a meal; it’s a celebration of the Mediterranean diet that fills me with energy and satisfaction. Whether for lunch or dinner, this bowl is always a winner on my table.
When I first experimented with this recipe, I knew I wanted to emphasize the fresh flavors intrinsic to Mediterranean cuisine. The balance of the nutty farro, savory chicken, and crisp veggies creates a dish that feels both hearty and healthy. I also discovered that letting the farro cool slightly before adding the vegetables allows them to retain their crunch.
One tip I swear by is to marinate the chicken overnight for maximum flavor. Not only does this impart a delicious depth, but it also makes the chicken incredibly tender. Trust me; taking that extra time pays off in spades!
Why You Will Love This Recipe
- Nutty farro that adds a delightful texture
- Fresh, vibrant vegetables that elevate each bite
- Easy to customize with your favorite proteins or veggies
Ingredients
Gather your ingredients to make this delicious Mediterranean Farro Bowl.
For the Bowl
- 1 cup farro
- 2 cups chicken broth or water
- 2 chicken breasts, boneless and skinless
- 1 zucchini, diced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- Salt and pepper to taste
For the Dressing
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- 1 garlic clove, minced
- 1/4 cup extra virgin olive oil
- Salt and pepper to taste
Once you have your ingredients ready, you’re set to begin preparing this flavorful bowl.
Instructions
Follow these simple steps to create the perfect Mediterranean Farro Bowl.
Cook the Farro
In a medium saucepan, combine the farro and chicken broth or water. Bring to a boil, reduce heat, and simmer for 25 minutes or until tender. Drain any excess liquid and set aside.
Prepare the Chicken
While the farro is cooking, season the chicken breasts with olive oil, salt, and pepper. Grill or pan-sear over medium heat for about 6-7 minutes per side, or until cooked through. Let rest, then slice.
Sauté the Vegetables
In a skillet, add a tablespoon of olive oil and sauté the diced zucchini and red bell pepper for about 5 minutes until tender. Add the cherry tomatoes and Kalamata olives, and cook for another 2 minutes.
Make the Dressing
In a bowl, whisk together the lemon juice, Dijon mustard, minced garlic, and olive oil. Season with salt and pepper to taste.
Assemble the Bowl
In large bowls, combine the farro, sautéed vegetables, sliced chicken, and crumbled feta. Drizzle with the dressing and toss gently to combine.
Enjoy your colorful Mediterranean Farro Bowl as a healthy and delicious meal.
Pro Tips
- Try adding fresh herbs like parsley or basil for extra flavor and freshness. This bowl can be served warm or cold, making it a versatile dish for any season.
Questions About Recipes
→ Can I use other grains instead of farro?
Absolutely! Quinoa or brown rice are great alternatives.
→ Is this recipe suitable for meal prep?
Yes, it stores well in the refrigerator for up to 3 days.
→ Can I make this vegetarian?
Yes. Simply omit the chicken and consider adding more roasted vegetables or chickpeas.
→ How can I adjust the flavors?
Feel free to customize the dressing with your favorite herbs or spices to suit your taste.
Mediterranean Farro Bowl With Chicken
I love creating vibrant and nutritious meals that nourish both the body and soul. The Mediterranean Farro Bowl with Chicken has become one of my go-to recipes because of its versatility and fresh flavors. Each bite is a delightful combination of wholesome farro, juicy chicken, and colorful vegetables, all dressed in a zesty lemon vinaigrette. It’s not just a meal; it’s a celebration of the Mediterranean diet that fills me with energy and satisfaction. Whether for lunch or dinner, this bowl is always a winner on my table.
Created by: Abigail Foster
Recipe Type: Cultural Cuisine
Skill Level: Intermediate
Final Quantity: 4 servings
What You'll Need
For the Bowl
- 1 cup farro
- 2 cups chicken broth or water
- 2 chicken breasts, boneless and skinless
- 1 zucchini, diced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- Salt and pepper to taste
For the Dressing
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- 1 garlic clove, minced
- 1/4 cup extra virgin olive oil
- Salt and pepper to taste
How-To Steps
In a medium saucepan, combine the farro and chicken broth or water. Bring to a boil, reduce heat, and simmer for 25 minutes or until tender. Drain any excess liquid and set aside.
While the farro is cooking, season the chicken breasts with olive oil, salt, and pepper. Grill or pan-sear over medium heat for about 6-7 minutes per side, or until cooked through. Let rest, then slice.
In a skillet, add a tablespoon of olive oil and sauté the diced zucchini and red bell pepper for about 5 minutes until tender. Add the cherry tomatoes and Kalamata olives, and cook for another 2 minutes.
In a bowl, whisk together the lemon juice, Dijon mustard, minced garlic, and olive oil. Season with salt and pepper to taste.
In large bowls, combine the farro, sautéed vegetables, sliced chicken, and crumbled feta. Drizzle with the dressing and toss gently to combine.
Extra Tips
- Try adding fresh herbs like parsley or basil for extra flavor and freshness. This bowl can be served warm or cold, making it a versatile dish for any season.
Nutritional Breakdown (Per Serving)
- Calories: 450 kcal
- Total Fat: 20g
- Saturated Fat: 4g
- Cholesterol: 70mg
- Sodium: 600mg
- Total Carbohydrates: 48g
- Dietary Fiber: 8g
- Sugars: 5g
- Protein: 24g