Farro with Roasted Vegetables

Farro with roasted vegetables is a flavorful and wholesome Mediterranean dish that brings together nutty ancient grains and fresh seasonal produce. This hearty recipe offers a rich blend of textures and flavors, making it a satisfying option for both vegetarians and those looking to add more plant-based meals to their diet. Packed with fiber, vitamins, and heart-healthy fats, this dish can serve as a light main course or a savory side. Whether you’re cooking for a weekday dinner or preparing for a weekend gathering, this recipe provides a simple yet elegant way to enjoy Mediterranean cuisine.

Ingredients

For this recipe, you will need the following ingredients:

Grain Base:

1 cup farro (uncooked)
3 cups water or vegetable broth
1/2 teaspoon salt

Roasted Vegetables:

1 medium zucchini, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 red onion, sliced
1 cup cherry tomatoes, halved
1 small eggplant, diced
3 tablespoons extra-virgin olive oil
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon garlic powder
Salt and freshly ground black pepper to taste

Dressing:

2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
1 clove garlic, minced
1/4 teaspoon honey or maple syrup (optional)
Salt and pepper to taste

Optional Garnishes:

2 tablespoons chopped fresh parsley or basil
1/4 cup crumbled feta cheese or vegan feta
2 tablespoons toasted pine nuts or slivered almonds

Step 1 Preparing the Farro

Start by rinsing the farro under cold water using a fine mesh strainer. This helps remove any dust or debris and improves the texture once cooked. In a medium saucepan, combine the rinsed farro with water or vegetable broth and the salt. Bring the mixture to a boil over medium-high heat. Once it reaches a boil, reduce the heat to low and cover the pan with a lid.

Simmer the farro for about 25 to 30 minutes, or until it is tender but still has a slight chew. If you are using pearled farro, the cooking time may be slightly shorter, around 20 minutes. Once the farro is fully cooked, drain any excess liquid and fluff it with a fork. Set it aside and allow it to cool slightly while preparing the vegetables.

Step 2 Preparing the Vegetables for Roasting

While the farro is cooking, preheat your oven to 425°F (220°C). Prepare a large baking sheet by lining it with parchment paper or lightly greasing it with olive oil. This will help prevent the vegetables from sticking and make cleanup easier.

Wash and chop the vegetables as specified in the ingredient list. For even cooking, try to keep the vegetable pieces roughly the same size. Place the zucchini, bell peppers, red onion, cherry tomatoes, and eggplant in a large mixing bowl. Drizzle the olive oil over the vegetables and sprinkle with dried oregano, thyme, garlic powder, salt, and pepper.

Toss the vegetables until they are evenly coated with the oil and seasonings. Spread them in a single layer on the prepared baking sheet. Make sure not to overcrowd the pan, as this can cause the vegetables to steam instead of roast. Use two pans if necessary to ensure even roasting.

Step 3 Roasting the Vegetables

Place the baking sheet in the preheated oven and roast the vegetables for 25 to 30 minutes, stirring halfway through the cooking time. The vegetables should become tender and slightly caramelized around the edges. Cherry tomatoes will burst and release their juices, adding a rich depth of flavor to the mix.

Keep an eye on the vegetables during the last few minutes to prevent over-browning. Once the vegetables are roasted to your liking, remove them from the oven and allow them to cool for a few minutes. This resting time allows the flavors to settle and makes them easier to handle during the next step.

Step 4 Making the Dressing

While the vegetables are cooling, prepare the dressing. In a small bowl or jar, combine the olive oil, red wine vinegar, Dijon mustard, minced garlic, and honey or maple syrup if using. Whisk or shake the ingredients together until well combined and emulsified. Taste the dressing and adjust the seasoning with salt and pepper as desired.

This dressing adds a tangy and aromatic finish to the dish, enhancing the natural sweetness of the roasted vegetables and complementing the nutty farro. If you prefer a zestier flavor, you can add a squeeze of fresh lemon juice or a pinch of crushed red pepper flakes.

Step 5 Assembling the Dish

In a large serving bowl, combine the cooked farro and the roasted vegetables. Pour the dressing over the mixture and toss gently to combine. Ensure that all the ingredients are evenly coated with the dressing. If the farro has cooled too much, you can briefly warm it before mixing with the vegetables to serve the dish warm.

At this point, you can customize the dish with optional garnishes. Sprinkle chopped fresh parsley or basil over the top to add color and freshness. Crumbled feta cheese adds a creamy and salty contrast, while toasted pine nuts or slivered almonds bring a subtle crunch and nutty flavor. Mix in the garnishes or arrange them on top for an attractive presentation.

Serving Suggestions

This dish can be served warm, at room temperature, or even chilled as a salad. It pairs well with grilled meats, seafood, or a side of hummus and warm pita bread for a complete Mediterranean meal. You can also serve it as a main course by adding plant-based protein such as chickpeas, white beans, or grilled tofu.

For meal prep, portion the farro and roasted vegetables into individual containers and store them in the refrigerator for up to four days. The flavors often deepen over time, making leftovers even more delicious. If you plan to add garnishes like cheese or fresh herbs, consider storing them separately and adding them just before serving to maintain their texture and flavor.

Tips for Success

To make this recipe even more efficient, consider preparing the farro and chopping the vegetables in advance. Store each component separately in airtight containers until you are ready to roast and assemble the dish.

Feel free to adapt the vegetables based on what is in season or what you have on hand. Broccoli, carrots, mushrooms, or Brussels sprouts all roast well and can be excellent additions. Keep in mind that harder vegetables like carrots may need a few extra minutes in the oven compared to softer vegetables like zucchini.

Using a high-quality olive oil and vinegar can significantly enhance the flavor of the dressing. If you enjoy a bit of spice, a pinch of cayenne or a splash of hot sauce can add a pleasant kick. For added richness, a spoonful of tahini mixed into the dressing can give the dish a creamy Mediterranean twist.

Health Benefits

This dish is a nutritional powerhouse. Farro is an ancient grain rich in fiber, protein, and essential minerals such as magnesium and iron. It has a low glycemic index, which helps maintain steady blood sugar levels. The roasted vegetables contribute a wide range of vitamins and antioxidants, supporting immune health and reducing inflammation.

Olive oil, a key ingredient in Mediterranean cooking, is high in heart-healthy monounsaturated fats and contains antioxidants that may help reduce the risk of chronic diseases. By using plant-based ingredients and minimal processing, this recipe aligns with the principles of the Mediterranean diet, which is widely regarded for its numerous health benefits.

For those following specific dietary plans, this dish is naturally vegetarian and can easily be made vegan by omitting the cheese or using a plant-based alternative. It is also suitable for individuals looking to reduce their intake of refined grains, as farro provides a wholesome and satisfying alternative to white rice or pasta.

Variations and Add-Ons

There are many ways to personalize this dish to suit your taste preferences. Adding legumes like lentils, chickpeas, or cannellini beans can increase the protein content and make the dish more filling. Grilled chicken, shrimp, or salmon can be added for a non-vegetarian option.

For a Mediterranean grain bowl experience, layer the farro and roasted vegetables in a bowl and top with hummus, tzatziki, olives, and pickled onions. This approach is great for assembling meals with a variety of textures and bold flavors.

To transform the dish into a warm winter salad, add roasted root vegetables like sweet potatoes, parsnips, or beets. In the summer, incorporate fresh herbs, cucumbers, and lemon zest for a lighter, refreshing version.

Final Thoughts

Farro with roasted vegetables is a versatile and nutrient-rich dish that embodies the essence of Mediterranean cooking. With its combination of whole grains, fresh produce, and simple seasonings, it offers a satisfying and balanced meal that is both easy to prepare and deeply flavorful. Whether you’re new to Mediterranean cuisine or looking to expand your repertoire, this recipe provides a reliable foundation for countless culinary variations.

Farro with Roasted Vegetables