Farro bowls are the workhorses of healthy eating. Chewy and nutty and filled with protein, they’re about to be your new obsession. 

Let’s get into why this ancient grain deserves a place on your plate — and how to transform it into dishes so good, you’ll forget you’re doing good.

Why Farro?

I discovered farro at a farmers’ market five years ago. One bite, and I was hooked. This ancient grain clocks in at 19g of protein per bowl, 18g of fiber and a satisfyingly chewy texture that is the root of its addictive nature. 

“It’s quite lovely,” says Liddle_Hash, “when rice and barley got in a knife fight in the kitchen and their love child fell out on the plate.”

The Farro Bowl Formula

Here’s the deal: On average, a sauce-covered farro bowl (aka roasted veggies + greens + nuts) sets you back 739 calories, with:

• 37g of fat (mainly healthy fats, such as olive oil and nuts)
• 87g carbs (though 18g fiber—so no sugar crashes)
• 19g protein (hi, fullness that sticks around.)
• 479mg sodium (can reduce with homemade dressings)

It’s vegan-friendly, gluten-free (if you opt for certified GF farro) and a canvas for creativity.

5 Farro Bowls That’ll Make Your Mouth Sing

1. Roasted Tomato & Arugula Farro Bowl

Why It’s Magic:

Roasted cherry tomatoes are sweet and bursting with juice; arugula is peppery; and the mix is bound together with chewy farro. I like to finish mine with a lemony dressing and some crushed pistachios for crunch.

My Go-To Method:

• Rub tomatoes with smoked paprika and olive oil. Roast at 400°F until browned.
• Make your farro according to the directions and layer with arugula, roasted tomatoes and chickpeas.
• Olive oil + lemon juice + garlic drizzle.

Nutrition Win:

The arugula provides a vitamin K kick, and the tomatoes are loaded with lycopene.

2. Sweet Potato & Kale Power Bowl

My slow cooker is rather small (6 qt.), so I started with a smaller quantity of liquid and added to it in the last couple of hours of cooking.

The Story:

I cooked this on a snowy day when I needed a comfort food that wouldn’t make me feel weighed down. Roasted sweet potatoes + crispy kale + farro = all of the happiness in the world.

Flavor Hack:

Finish with a sprinkling of nutritional yeast to give it that cheesy vibe. Toss in a fried egg if you’re feeling sassy.

Why It’s Awesome:

The sweet potatoes supply beta-carotene; the kale, iron. One bowl is good for hours of energy.

3. Mediterranean Farro Bowl with Cucumber & Feta 

Okay, every grain bowl promises the answer to nourishing lunches, but farro is really hitting the mark, especially in this tangy, Greek-inspired bowl.

Why It Works:

This bowl is fresh, vibrant, and so perfectly suited for summer. Wouldn’t you want cucumber, kalamatas, roasted red pepper and feta on a bed of farro? Yes, please.

Dressing Secret:

Whisk together olive oil, red wine vinegar, oregano, and a drizzle of maple syrup. Drizzle generously.

Pro Tip:

Toss in some grilled chicken or shrimp if you want to turn it into a heartier meal.

4. Spicy Mango & Black Bean Farro Bowl 

With all the yummy recipes on the site this week I didn’t want to ignore this Spicy Mango Black Bean Farro Bowl.

The Inspiration:

I was wanting something tropical and bold. Mango + chili powder + black beans + farro = so much flavor, you won’t know what hit you.

How I Nail It:

• First, toss chunks of mango in fresh lime juice and chili powder.
• Top with a layer of farro, then black beans, roasted corn and spicy mango.
• Garnish with avocado slices and cilantro.

Nutrition Bonus:

Did you see? The mango contributes vitamin C; the black beans, fiber.

5. Shiitake & Butternut Squash Farro Bowl

Why I Love It:

It derives a rich, earthy flavor from shiitake mushrooms and roasted butternut squash. There’s crunch from the pepitas, and a tahini drizzle to unify everything.

Meal Prep Hack:

Roast a lot of squash and mushrooms on Sunday. Make bowls anytime over the course of the week.

Serving Suggestion:

Toss in a pinch of red pepper flakes for spice.

Farro Nutrition at a Glance

Nutrient	Amount	% Daily Value
Calories	739 kcal	–
Protein	19g	38%
Fiber	18g	72%
Iron	3.5mg	19%
Magnesium	128mg	32%
Vitamin B3 (Niacin)	4.2mg	26%

Key Takeaway:

Farro is a magnet for magnesium and fiber. It’s one of the reasons I call it “the ancient grain that keeps your gut happy.”

Final Thoughts

These bowls are not just meals — they are flavor expeditions that nourish body and soul. Farro’s flexibility and health properties epitomize it as a kitchen staple. Have one bowl this week, Harry said, and the obsession will start.

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