Farro, Roasted Tomato & Baked Feta Bowl

Hearty, light, and balanced bowl with chewy Farro, sweet roasted Cherry Tomatoes, Peppery Arugula, and creamy baked Light Feta for a steady, slower blood sugar rise.

Ingredients

  • Pearled Or Semi-Pearled Farro, 120 G
  • Cherry Tomatoes, 300 G
  • Light Feta, 120 G
  • Red Onion, 1 Small, thinly sliced
  • Garlic, 1 Clove, thinly sliced
  • Dried Oregano, 1 Tsp
  • Extra-Virgin Olive Oil, 2 Tsp, divided
  • Black Pepper, to taste
  • Salt, 1 Small Pinch
  • Arugula Or Baby Spinach, 2 Packed Cups
  • Red Wine Vinegar Or Balsamic Vinegar, 2 Tsp
  • Pumpkin Seeds, 1 Tbsp, lightly toasted
  • Kalamata Olives, 6 Halves, optional
  • Fresh Basil Or Parsley, a few leaves, torn, optional

Instructions

  1. Cook The Farro. Rinse the Farro and simmer it in plenty of water until tender but still chewy, about 15 to 30 minutes depending on the type. Drain well.
  2. Roast The Vegetables And Feta. Heat the oven to 200°C. In a small baking dish, toss the Cherry Tomatoes, Red Onion, and Garlic with 1 Tsp Olive Oil, Oregano, and Black Pepper. Place the Light Feta in the middle and drizzle with the remaining 1 Tsp Olive Oil.
  3. Bake. Roast for 18 to 22 minutes until the Tomatoes burst and the Feta is warm and lightly golden. If desired, broil for 1 to 2 minutes for more color.
  4. Assemble The Bowls. Toss the cooked Farro with Arugula and Vinegar. Add a very small pinch of Salt only if needed. Divide into two bowls, spoon over the roasted Tomatoes and pan juices, then crumble the baked Feta on top.
  5. Finish. Scatter over Pumpkin Seeds, Olives, and Fresh Herbs if using.

Notes

  • Lighter Option: Use 80 To 100 G Light Feta or reduce the Olive Oil slightly.
  • More Protein: Add a small spoonful of cooked Lentils if you want a more filling bowl.
  • Make Ahead: Cook the Farro up to 3 days in advance and reheat with a splash of water.
  • Texture Tip: Add the Arugula at the end so it stays fresh and slightly crisp.

Variations

  • Spinach Version: Use Baby Spinach instead of Arugula for a softer and milder bowl.
  • Zucchini Version: Roast sliced Zucchini with the Tomatoes for extra volume and fiber.
  • Herby Version: Add more Fresh Parsley or Basil for a brighter finish.
  • Lentil Version: Replace part of the Farro with cooked Lentils for even more fiber and plant protein.

Calories Estimate

Serving Calories Protein Carbs Fat
1 Of 2 Servings ~420–450 Kcal ~22–25 G ~50–55 G ~14–18 G

Why This Meal Is Good For You

This bowl is good for steady energy because Farro is a whole grain with more fiber than refined grains, which helps support a slower blood sugar response. Tomatoes provide Lycopene, an antioxidant linked with long-term heart health and possible protection against certain cancers. Arugula Or Spinach adds Folate, Vitamin K, and Plant Compounds that support blood vessels, bones, and skin health. Pumpkin Seeds bring extra minerals like Magnesium and Zinc, which can support recovery, immune health, and restful sleep. Using Light Feta keeps the dish satisfying while staying relatively light in fat.