I’m a firm believer that the most satisfying meals are the ones that don’t just focus on one note. You need a mix of textures and flavors—something warm, something cool, something crunchy, and something creamy.
It’s that combination that makes a meal feel truly complete and nourishing. This Mediterranean Salmon and Farro Bowl is exactly that. It’s a vibrant, hearty, and incredibly delicious bowl that hits every single one of those notes.
A Symphony of Flavor in Every Bite
This isn’t just another grain bowl. It’s a high-protein, high-fiber meal that’s designed to keep you feeling full and satisfied. The magic is in the layers.
You get the savory, flaky salmon, roasted on a single sheet pan with sweet, blistered tomatoes. Underneath, there’s a hearty bed of nutty farro and fresh arugula. Then, we add crisp cucumber, chickpeas, and a few tangy olives (make sure to rinse them well!).
But the best part? It has two sauces: a zesty lemon-herb vinaigrette and a cooling, creamy dill-yogurt sauce. It’s a combination that just works, tying everything together.
How to Build Your Perfect Salmon and Farro Bowl
The process is all about smart components. Here’s the deal:
- First, the sauces: You’ll whisk together the vinaigrette and the yogurt sauce. I like to make these first so the flavors can meld. They can even be made a day ahead.
- Next, the sheet pan: While your farro simmers on the stove, you’ll prep the sheet pan. The salmon fillets, cherry tomatoes, and red onion all roast together with a smoky, aromatic spice blend. The tomatoes burst, the onion sweetens, and the salmon cooks to flaky perfection.
- Finally, the assembly: Once everything is ready, it’s just about building your bowl. A scoop of farro, a handful of arugula, and then layer on all the delicious toppings. Drizzle generously!
My Pro-Tips for This Recipe
- Rinse, Rinse, Rinse: The recipe notes are right—rinsing the canned chickpeas and olives is essential. It removes that “canned” flavor and washes away a lot of excess sodium.
- Don’t Overcook the Salmon: Keep an eye on it! You want it to be just flaky and tender. Roasting at 400°F (200°C) means it cooks quickly, usually in 12–15 minutes.
- Grate, Then Squeeze: For the yogurt sauce, grating the cucumber is key. But squeezing out the excess water is the non-negotiable step. Use your hands or a clean kitchen towel. This prevents a watery sauce.
While this bowl is a complete, hearty meal, I know sometimes we’re in the mood for something lighter. If you love these flavors but want a salad, my 30-Minute Seared Salmon Salad is a fantastic alternative. And if you’re just looking for other easy salmon ideas, my Easiest One-Pan Mediterranean Salmon is a total crowd-pleaser.
Your Mediterranean Bowl Questions, Answered
Can I use a different grain?
Absolutely. This recipe is one of the best farro bowl recipes I’ve made, but it’s very flexible. If you don’t have farro, quinoa, brown rice, or barley would all be wonderful.
How long do the leftovers last?
I recommend storing the components separately in the refrigerator for up to 2 days. Keep the salmon, farro, fresh veggies, and sauces in their own airtight containers. This way, nothing gets soggy. You can assemble a fresh bowl in minutes.
Is this a good meal to prepare ahead?
Yes! It’s fantastic for meal prep. You can cook the farro, make both sauces, and chop the fresh veggies in advance. When you’re ready to eat, just roast the salmon and vegetables (which only takes 15 minutes) and assemble.
Mediterranean Sunstone Salmon & Farro Bowls
Equipment
- Large, rimmed baking sheet
- Medium saucepan
- 3 small mixing bowls
- Whisk
- Measuring cups and spoons
Ingredients
For the Sheet Pan Salmon:
- 1.25 lb (20 oz) skinless salmon, cut into 4 equal fillets
- 2 pints cherry tomatoes
- 1 large red onion thinly sliced
- 1 tbsp extra virgin olive oil
- 1.5 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp dried oregano
- 0.5 tsp onion powder
- 0.5 tsp freshly ground black pepper
For the Bowls:
- 1 cup uncooked pearled farro
- 1 15-oz can chickpeas, thoroughly rinsed and drained
- 2 English cucumbers diced
- 5 oz baby arugula
- 1 cup Kalamata olives pitted and thoroughly rinsed
For the Lemon-Herb Vinaigrette:
- 0.25 cup extra virgin olive oil
- 0.25 cup red wine vinegar
- Zest and juice of 1 large lemon
- 2 cloves garlic finely minced
- 2 tsp dried oregano
- 1 tsp sumac
For the Cooling Dill-Yogurt Sauce:
- 1 cup plain non-fat Greek yogurt
- 0.5 English cucumber grated and squeezed of excess water
- 1 tbsp fresh dill chopped
- 1 clove garlic minced
- 1 tbsp fresh lemon juice
Instructions
- Rinse farro. Boil 3 cups water, add farro, simmer 15–20 min until tender-chewy; drain.
- Whisk vinaigrette ingredients until emulsified; set aside.
- Stir together yogurt, grated cucumber, dill, garlic, lemon juice; refrigerate.
- Heat oven to 400°F (200°C). Toss tomatoes and red onion with 1 tbsp oil on a rimmed sheet pan. Mix paprika, garlic powder, oregano, onion powder, pepper. Pat salmon dry, rub with spice blend; nestle on pan among vegetables.
- Roast 12–15 min, until salmon flakes easily and reaches 145°F (63°C) at the thickest part; tomatoes should be blistered.
- Divide farro among 4 bowls, add arugula. Top with salmon, roasted tomatoes/onions, cucumber, chickpeas, and olives. Drizzle with vinaigrette and finish with a dollop of yogurt sauce.
Notes
- Grain Substitutions: If farro is unavailable, whole-grain barley or freekeh are excellent high-fiber alternatives that maintain the Mediterranean spirit of the dish.
- Rinsing is Crucial: Do not skip rinsing the canned chickpeas and olives. This single step is responsible for washing away a significant amount of excess sodium.
- Make-Ahead Components: The vinaigrette, yogurt sauce, and cooked farro can all be made up to 2 days in advance and stored in airtight containers in the refrigerator, making assembly quick for a weeknight meal.
Nutrition Information
(per serving, 1 of 4 bowls)- Calories: 882 kcal
- Protein: 49 g
- Total Fat: 47 g
- Saturated Fat: 7.6 g
- Carbohydrates: 73 g
- Dietary Fiber: 14.8 g
- Sodium: 487 mg
- Added Sugar: 0 g
I hope you love this Mediterranean salmon recipe as much as I do. It’s a truly satisfying, vibrant meal that proves nourishing food can be the most delicious food. Enjoy!
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.
