Spring Farro Bowl with Herb Yogurt Sauce
This spring farro bowl is bright, wholesome, and refreshing. Nutty farro is paired with tender spring vegetables, fresh herbs, and a creamy herb yogurt sauce that brings everything together. It’s a balanced Mediterranean-style meal rich in fiber, protein, and gut-friendly ingredients—perfect for lunch, dinner, or meal prep.
Prep & Cook Time
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 2–3
Ingredients
For the Farro Base
1 cup farro, rinsed
2½ cups water or vegetable broth
Pinch of salt
For the Spring Vegetables
1 cup asparagus, cut into pieces
½ cup green peas (fresh or frozen)
1 cup zucchini, sliced
1 tbsp olive oil
Salt & black pepper to taste
For the Herb Yogurt Sauce
¾ cup Greek yogurt (plain)
1 tbsp olive oil
1 tbsp lemon juice
1 garlic clove, grated
2 tbsp fresh parsley, finely chopped
1 tbsp fresh dill or mint, chopped
Salt to taste
Optional Toppings
Crumbled feta or goat cheese
Toasted almonds or pine nuts
Cherry tomatoes
Microgreens
Instructions
1. Cook the Farro
1. Bring farro, water (or broth), and salt to a boil.
2. Reduce heat and simmer uncovered for 25–30 minutes until tender but chewy.
3. Drain excess liquid if needed and fluff with a fork.
2. Cook the Spring Vegetables
1. Heat olive oil in a skillet over medium heat.
2. Sauté zucchini and asparagus for 4–5 minutes until just tender.
3. Add peas, salt, and pepper; cook 1–2 minutes more.
4. Remove from heat to keep vegetables vibrant.
3. Make the Herb Yogurt Sauce
1. In a bowl, whisk yogurt, olive oil, lemon juice, garlic, herbs, and salt.
2. Adjust thickness with a splash of water if needed.
4. Assemble the Bowl
1. Add warm farro to serving bowls.
2. Top with spring vegetables.
3. Spoon herb yogurt sauce generously over the bowl.
4. Finish with cheese, nuts, and fresh greens if desired.
Notes & Tips
Farro texture: It should be chewy, not mushy—don’t overcook.
Protein boost: Add grilled chicken, salmon, chickpeas, or a soft-boiled egg.
Dairy-free option: Use coconut or almond yogurt with lemon.
Flavor upgrade: Sprinkle sumac or za’atar for extra Mediterranean depth.
Frequently Asked Questions
Can I use another grain?
Yes—barley, quinoa, or bulgur work well.
Is farro gluten-free?
No. Farro contains gluten.
Can this be eaten cold?
Absolutely! It works beautifully as a chilled spring salad.
Nutritional Information
Calories: 390 kcal
Protein: 14 g
Carbohydrates: 52 g
Fat: 13 g
Fiber: 9 g