Market Vegetable Grain Bowl

Market vegetable bowls echo the colorful stalls of Mediterranean produce markets, where grains and garden finds share one plate. Chewy farro meets chickpeas, juicy tomatoes, and feta for a bright, shareable lunch.

Serves 4 · 20 min prep · 15 min cook

Estimate for one serving

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

Every recipe here is free to read.

Ingredients

• 3 cups cooked farro
• 2 cups cherry tomatoes
• 1 medium zucchini
• 1 large bell pepper
• 1/2 medium red onion
• 1 can (15 oz), drained chickpeas
• 3 cups baby arugula
• 1 cup diced cucumber
• 3 oz feta cheese
• 3 tbsp toasted sesame seeds
• 1/4 cup extra-virgin olive oil
• 3 tbsp lemon juice
• 1 clove garlic
• 1 tsp dried oregano
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1/4 cup fresh parsley

Instructions

1. 1If the farro is not already cooked, simmer it in salted water until pleasantly chewy, then drain and cool slightly.
2. 2Halve the cherry tomatoes and place them in a large serving bowl so their juices start to collect.
3. 3Dice the zucchini and bell pepper into small, even pieces; thinly slice the red onion.
4. 4Warm a large skillet over medium-high heat with a drizzle of the olive oil.
5. 5Add the zucchini, bell pepper, and onion and sauté 5 to 7 minutes until the edges char lightly and the vegetables soften.
6. 6Stir in the drained chickpeas and cook another 2 minutes so they pick up a little color and warmth.
7. 7Mince the garlic and whisk it with the remaining olive oil, lemon juice, oregano, salt, and pepper to make a bright vinaigrette.
8. 8Add the warm farro to the bowl of tomatoes, then tip in the sautéed vegetables and chickpeas.
9. 9Fold in the diced cucumber, baby arugula, and chopped parsley so the greens just wilt from the residual heat.
10. 10Drizzle the vinaigrette over everything and toss until the grains and vegetables are evenly dressed.
11. 11Crumble feta across the top and finish with a generous sprinkle of toasted sesame seeds.
12. 12Taste and adjust salt or lemon, then portion into bowls or leave family-style in the big bowl for sharing.
13. 13Serve warm or at cool room temperature; the bowl holds well for picnic packing.