Recipe description
June 9, 2026
Mediterranean Farro Vegetable Bake
Mediterranean farro bake with fiber-rich vegetables for digestion
High Fiber
Fiber Rich
Digestive Support
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from farro, vegetables, and any added legumes.
- Includes colorful plant foods that support dietary diversity.
- Balanced with whole grains, olive oil, and plant-based fiber for satiety.
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
1
cup
Zucchini
1
piece
red bell pepper
1
piece
Carrot
1
piece
cherry tomatoes
1
cup
onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Oregano
1
teaspoon
Salt
1
teaspoon
Pepper
1
teaspoon
Cheese, fetta
100
gram
Instructions
1
Preheat the oven to 375°F (190°C).
2
Cook farro according to package instructions and set aside.
3
Chop zucchini, red bell pepper, carrot, and onion into small pieces.
4
In a large skillet, heat olive oil over medium heat. Add garlic and sauté until fragrant.
5
Add chopped vegetables to the skillet and cook until tender, about 5-7 minutes.
6
Stir in cooked farro, oregano, salt, and pepper. Mix well to combine.
7
Transfer the mixture to a baking dish and crumble feta cheese on top.
8
Bake in the preheated oven for 20-25 minutes, or until the top is golden and bubbly.
9
Remove from oven and let it cool slightly before serving.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
15 g
Protein
70 g
Carbohydrates
10 g
Fiber
9 g
Sugar
16 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
Is this dish gluten-free?
Farro contains gluten, so it's not suitable for gluten-free diets unless you substitute with a gluten-free grain (e.g., quinoa, millet, or buckwheat).
How should I store leftovers and how long do they keep?
Store in an airtight container in the fridge for 3–4 days; reheat gently. You can freeze portions for 1–2 months; note that texture may change.
Can I make this ahead for meal prep?
Yes. Cook the farro and chop the vegetables ahead of time. Assemble and bake when ready, or bake and reheat later.
What seasonal variations work well?
Use vegetables that are in season. Summer: peppers, zucchini, tomatoes; autumn: squash, eggplant, leafy greens; adjust herbs accordingly.
Is this suitable for vegan or dairy-free diets?
Yes. It’s naturally plant-based; simply avoid adding cheese or butter, or use vegan alternatives if desired.
What makes this gut-friendly?
It's rich in fiber from farro and vegetables and contains polyphenols from colorful produce. Start with moderate portions and drink water to support digestion.
What vegetables work best?
Colorful, varied veggies such as bell peppers, zucchini, tomatoes, eggplant, broccoli, and spinach; use what’s in season.
How can I cook this if I don’t have an oven?
Cook the farro on the stovetop, sauté the vegetables, then mix them together and simmer until heated through.
How should I adjust portions or calories?
Aim for one cooked portion of farro per person and fill half your plate with vegetables. Use a modest amount of olive oil and adjust portion sizes based on your needs.
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