Recipe description
September 26, 2026
Mediterranean farro bowl
A fiber-rich Mediterranean grain bowl for colorful, satisfying everyday nourishment.
Mediterranean
Whole Grains
Colorful Plants
85%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole-grain farro and colorful vegetables.
- Includes diverse plant foods, herbs, olives, and olive oil.
- Balances slow carbohydrates with healthy fats and feta for satisfying nutrition.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Farro
0.75
cup
Cherry tomatoes
1
cup
Cucumber
0.5
piece
Onion, red
0.5
piece
Feta cheese
60
gram
Olive
0.25
cup
Lemon juice
2
tablespoon
Oil, olive
2
tablespoon
Parsley
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse the farro, then simmer in salted water until tender, about 20–25 minutes. Drain well.
2
Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion.
3
Whisk together olive oil, lemon juice, salt, and black pepper to make a simple dressing.
4
In a bowl, combine the warm farro with the vegetables, olives, and most of the parsley.
5
Pour over the dressing and toss gently to coat everything evenly.
6
Crumble the feta over the top, garnish with the remaining parsley, and serve.
More Recipes For Your Gut
Nutrition
500 kcal
Calories
14 g
Protein
61 g
Carbohydrates
10 g
Fiber
8 g
Sugar
25 g
Fat
5 g
Saturated fat
1.6 g
Salt
FAQ
How many servings does this Mediterranean farro bowl make?
The recipe makes 2 servings.
How long should I cook the farro?
Simmer rinsed farro in salted water for about 20–25 minutes, or until tender, then drain well.
Can I serve this farro bowl warm or cold?
Yes. It can be served warm immediately or chilled for a refreshing meal.
Can I prepare this bowl ahead of time?
Yes. Cook the farro and chop the vegetables ahead of time, then assemble when needed.
How long does the farro bowl keep in the refrigerator?
Store it in an airtight container and eat it within 3 days. Keep it refrigerated at or below 4°C.
Is farro gluten-free?
No. Farro is a type of wheat and is not suitable for a gluten-free diet.
How can I make this bowl dairy-free?
Omit the feta or replace it with a dairy-free alternative.
Can I make this recipe vegan?
Yes. Leave out the feta or use a suitable vegan substitute.
Can I change the vegetables or herbs?
Yes. You can use seasonal vegetables or herbs, while keeping the dressing proportions to taste.
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