Let’s be honest: are you tired of the sad desk lunch? For the longest time, my midday meal routine was stuck in a rut of boring salads and uninspired leftovers. I was craving something vibrant, satisfying, and genuinely exciting—a meal that would actually make me look forward to my lunch break. That’s when I decided to tackle the problem head-on, and this smoky, sensational farro bowl was born.
This recipe is my answer to lackluster lunches. It’s a powerhouse of flavor and texture, combining hearty ancient grains, smoky grilled vegetables, and a zesty lime dressing that ties everything together. It’s the kind of meal that feels both incredibly wholesome and wildly delicious, and it has completely transformed my meal prep game.
Why You’ll Fall in Love with This Farro Bowl
- An Explosion of Flavor: The combination of smoky grilled vegetables, nutty farro, and a bright, tangy dressing is absolutely addictive. It has all the satisfying flavors of a loaded burrito, but in a fresh, nourishing bowl.
- Perfect for Meal Prep: This is the king of meal prep lunch bowls. The components hold up beautifully in the fridge, so you can cook once and enjoy incredible meals for days.
- Endlessly Customizable: Think of this recipe as a template for deliciousness. You can easily swap in different vegetables or proteins to make it your own. It’s a fantastic vegetarian power bowl that keeps you full and energized for hours.
The Ingredients You’ll Need
Here’s a look at the simple, fresh ingredients that come together to create this incredible grilled vegetable bowl.
For the Bowls & Veggies:
- 3 cups cooked pearled farro
- A Note on Farro: Pearled farro has some of the bran removed, which allows it to cook much faster than whole farro—perfect for weeknight meals!
- 2 (15-ounce) cans low-sodium black beans, rinsed and drained
- 2 medium zucchini, sliced lengthwise
- 2 medium yellow summer squash, sliced lengthwise
- 1 small globe eggplant, sliced into rounds
- 1 medium red onion, cut into wedges
- 1 large red bell pepper, quartered
- 1 large yellow bell pepper, quartered
- 1 bunch green onions
- 2 medium avocados, diced
For the Smoky Lime Dressing & Garnish:
- ⅓ cup extra-virgin olive oil
- ¼ cup fresh lime juice
- 1 tablespoon maple syrup
- ¾ teaspoon kosher salt, divided
- 1 teaspoon freshly ground black pepper, divided
- 1 teaspoon smoked paprika
- Pinch of cayenne pepper
- 2 cloves garlic, minced
- ¼ cup fresh cilantro, chopped
- 3 ounces cotija cheese, crumbled
- A Note on Cotija: This salty, crumbly Mexican cheese adds an amazing savory pop. If you can’t find it, a good quality feta is a great substitute.
- ¼ cup toasted pepitas (shelled pumpkin seeds)
- Lime wedges, for serving
Step-by-Step Instructions
Ready to build the best farro bowl of your life? Let’s get cooking!
- Whip Up the Dressing: In a small blender or a jar with an immersion blender, combine the olive oil, lime juice, maple syrup, garlic, cilantro, smoked paprika, cayenne, ½ tsp salt, and ½ tsp pepper. Blend until it’s smooth and creamy. Pour about ⅓ cup into a separate container and set it aside for the final drizzle.
- Prep the Grill: Get your grill or grill pan hot over medium heat, around 375°F (190°C).
- Season & Grill the Veggies: In a large bowl, toss the zucchini, squash, eggplant, onion, and bell peppers with a light drizzle of oil and the remaining salt and pepper. Grill the vegetables for 8-10 minutes, turning once, until you have those beautiful char marks and they’re tender-crisp. Toss the green onions on for the last 3-4 minutes.
- Chop and Dress: Once the veggies are cool enough to handle, give them a rough chop into bite-sized pieces. Place them in a bowl and toss with about half of the main dressing.
- Assemble Your Bowls: In a separate large bowl, toss the cooked farro with the rest of the main dressing. Divide the seasoned farro among six bowls. Top with the grilled vegetables, black beans, diced avocado, and crumbled cotija.
- Finishing Touches: Drizzle everything with that reserved dressing you set aside earlier. Sprinkle with toasted pepitas and serve with extra lime wedges for squeezing.
The Secrets to a Perfect Farro Bowl
Want to make sure your southwestern farro bowl is absolutely perfect? Follow these three simple secrets.
- Don’t Crowd the Grill: For the best smoky char, give your vegetables plenty of space on the grill. If you overcrowd the pan, they will steam instead of grill. Work in batches if you need to—it’s worth the extra minute!
- Make Extra Dressing: This smoky lime dressing is liquid gold. I always make a double batch to use on salads, tacos, or as a marinade for chicken or tofu later in the week.
- Dress Components Separately: The key to a great grain bowl is to make sure every single ingredient is flavorful. Tossing the farro and the vegetables in the dressing separately ensures every bite is perfectly seasoned.
Expert Tips & Smart Swaps
- Storage is a Breeze: Store the dressed farro, dressed vegetables, and other toppings in separate airtight containers in the fridge for up to 3 days. This keeps everything fresh and makes assembling your meal prep lunch bowls take seconds.
- Grain Substitutions: If you don’t have farro, this recipe is just as delicious with quinoa, brown rice, or even barley.
- No Grill? No Problem! You can easily roast the vegetables instead. Just toss them on a baking sheet and roast at 425°F (220°C) for 15-20 minutes, until tender and lightly caramelized.
I truly hope this vibrant, smoky farro bowl brings a little bit of excitement back to your meal routine. It’s a healthy, hearty, and incredibly satisfying dish that proves that delicious and nutritious can absolutely go hand in hand.
Give it a try, and feel free to make it your own. Happy cooking!
Smoky Vegetable & Farro Power Bowls
Equipment
- Outdoor grill or indoor grill pan
- Large mixing bowl
- Small bowl
- Whisk
- Immersion blender with blending cup (or a small blender)
- Chef's knife
- Cutting board
- Tongs
Ingredients
Pantry & Seasonings
- 3 cups cooked pearled farro
- 2 15-ounce / 425 g cans low-sodium black beans, rinsed and drained
- ⅓ cup 80 ml extra-virgin olive oil
- ¼ cup 60 ml fresh lime juice
- 1 tablespoon maple syrup
- ¾ teaspoon kosher salt divided
- 1 teaspoon freshly ground black pepper divided
- 1 teaspoon smoked paprika
- Pinch of cayenne pepper
Produce
- 2 medium zucchini sliced lengthwise into ½-inch planks
- 2 medium yellow summer squash sliced lengthwise into ½-inch planks
- 1 small globe eggplant sliced into ½-inch rounds
- 1 medium red onion cut into thick wedges
- 1 large red bell pepper quartered and seeded
- 1 large yellow bell pepper quartered and seeded
- 1 bunch green onions about 4 to 6
- 2 cloves garlic minced
- ¼ cup loosely packed fresh cilantro chopped
- 2 medium avocados diced
- Lime wedges for serving
Dairy & Garnish
- 3 ounces 85 g cotija cheese, crumbled
- ¼ cup toasted pepitas shelled pumpkin seeds
Instructions
- Prepare the Smoky Lime Dressing : In a blending cup or small blender, combine the ⅓ cup olive oil, lime juice, maple syrup, minced garlic, cilantro, smoked paprika, cayenne, ½ teaspoon of the kosher salt, and ½ teaspoon of the black pepper. Blend until the mixture is smooth and emulsified. Set aside about ⅓ cup of the dressing for the final drizzle.
- Ready the Grill : Preheat your grill or grill pan over medium heat, aiming for a surface temperature of about 375°F (190°C). Ensure the grates are clean.
- Season the Vegetables : In a large bowl, toss the prepared zucchini, yellow squash, eggplant, red onion, and bell peppers with just enough olive oil to lightly coat them, then season with the remaining ¼ teaspoon kosher salt and ½ teaspoon black pepper.
- Grill Until Tender-Charred : Arrange the seasoned vegetables on the hot grill in a single layer, working in batches if necessary. Grill for about 8 to 10 minutes, turning halfway through, until they are tender-crisp with distinct grill marks. Add the green onions to the grill during the last 3 to 4 minutes of cooking.
- Chop & Dress : Remove all vegetables from the grill and let them cool slightly on a cutting board. Coarsely chop everything into bite-sized pieces. Transfer the chopped vegetables to a mixing bowl and toss with about half of the main dressing portion (not the reserved amount).
- Assemble the Bowls : Add the cooked farro to a separate large bowl and toss with the remaining main portion of the dressing until well-coated. Divide the seasoned farro among six bowls. Top each with a generous portion of the grilled vegetables, black beans, diced avocado, and crumbled cotija cheese. Drizzle with the reserved dressing, sprinkle with toasted pepitas, and serve immediately with fresh lime wedges.
Notes
- Storage: For best results, store the farro, vegetables, and toppings in separate airtight containers in the refrigerator for up to 3 days. Assemble just before serving. You can enjoy the leftovers chilled or gently reheated.
- Ingredient Swaps: Quinoa or brown rice are excellent substitutes for farro. If you can't find cotija, crumbled feta or a dairy-free alternative works well. Feel free to use any seasonal vegetables that grill nicely, such as asparagus or sliced portobello mushrooms.
- No Grill? No Problem: If you don't have a grill, you can achieve a similar result by roasting the vegetables. Arrange them on a baking sheet and roast in an oven preheated to 425°F (220°C) for 15-20 minutes, flipping once, until tender and lightly browned at the edges.
Nutrition (per serving, approximate)
Serving Size: about 2 ¼ cups- Calories: 572
- Total Fat: 27 g
- Saturated Fat: 7 g
- Trans Fat: 0 g
- Polyunsaturated Fat: 4 g
- Monounsaturated Fat: 14 g
- Cholesterol: 13 mg
- Sodium: 654 mg
- Total Carbohydrate: 65 g
- Dietary Fiber: 19 g
- Total Sugars: 8 g (Includes 2g Added Sugars)
- Protein: 21 g
- Vitamin D: 0 mcg
- Calcium: 210 mg
- Iron: 5 mg
- Potassium: 1055 mg