Grape Tomato & Basil Grain Bowl

Farro has long been a staple of Mediterranean tables, prized for its nutty chew. This lunch bowl pairs pearled farro with smashed grape tomatoes, basil, and feta for a bright, work-friendly meal that tastes like peak summer.

Serves 4 · 15 min prep · 25 min cook

Estimate for one serving

• 420 cal
• 16g protein
• 52g carbs
• 18g fat
• 3g fiber

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Ingredients

• 1.5 cups dry pearled farro
• 2 pints grape tomatoes
• 1 packed cup fresh basil leaves
• 1 medium English cucumber
• 1 can (15 oz), drained cooked chickpeas
• 4 oz crumbled feta cheese
• 1/4 cup extra-virgin olive oil
• 3 tbsp lemon juice
• 1 clove garlic
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1/4 tsp red pepper flakes
• 1/4 cup toasted pine nuts

Instructions

1. 1Rinse the farro, then simmer it in salted water according to package timing until the grains are tender with a pleasant chew, about 25 minutes; drain well and spread on a sheet pan to cool slightly.
2. 2While the farro cooks, halve the grape tomatoes and place half of them in a bowl; smash them gently with a fork so they release juices.
3. 3Whisk the olive oil, lemon juice, minced garlic, salt, pepper, and red pepper flakes into the smashed tomatoes to make a bright, chunky dressing.
4. 4Dice the cucumber into small cubes and tear the basil leaves into rough pieces.
5. 5In a large bowl combine the warm farro, remaining whole halved tomatoes, chickpeas, cucumber, and most of the basil.
6. 6Pour the tomato dressing over everything and toss until the grains look glossy and every bite is seasoned.
7. 7Fold in most of the crumbled feta, saving a little for garnish.
8. 8Taste and add another pinch of salt or squeeze of lemon if the bowl needs more lift.
9. 9Divide into four lunch bowls, top with remaining feta, torn basil, and toasted pine nuts; serve warm or at room temperature—ideal for packing.