Farro, Roasted Tomato & Baked Feta Bowl
Hearty, light, and balanced bowl with chewy farro, burst tomatoes, and creamy baked light feta for a steady, slow blood sugar rise.
Ingredients
- Farro (pearled or semi-pearled), 2/3 cup dry (about 120 g)
- Cherry Tomatoes, 300 g
- Light Feta (block), 120 g
- Red Onion, 1 small, thinly sliced (optional)
- Garlic, 1 clove, thinly sliced
- Dried Oregano, 1 tsp
- Extra-Virgin Olive Oil, 2 tsp, divided
- Black Pepper, to taste
- Salt, small pinch (feta is salty)
- Arugula (or Baby Spinach), 2 packed cups
- Red Wine Vinegar or Balsamic Vinegar, 2 tsp
- Pumpkin Seeds, 1 tbsp, lightly toasted
- Optional: Kalamata Olives, 6 halves
- Optional: Fresh Basil or Parsley, a few leaves, torn
Instructions
- Cook The Farro
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Rinse farro. Simmer in plenty of water until tender but chewy (pearled: 15–20 min; semi-pearled: 20–30 min). Drain well.
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Roast Tomatoes & Bake Feta
- Heat oven to 200°C (390°F).
- In a small baking dish, toss tomatoes, onion, and garlic with 1 tsp olive oil, oregano, and black pepper.
- Nestle the feta block in the center, drizzle with remaining 1 tsp olive oil, and add a bit more pepper.
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Roast 18–22 minutes until tomatoes burst and feta is warmed and lightly golden. Broil 1–2 minutes if you want extra color.
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Assemble
- Toss drained farro with arugula, vinegar, and a tiny pinch of salt.
- Divide into two bowls. Spoon over the roasted tomatoes and all the pan juices. Crumble the baked feta on top.
- Finish with pumpkin seeds, olives if using, and herbs.
Notes
- Lighter Option: Use 80–100 g light feta and/or mist tomatoes with spray oil instead of teaspoons.
- Add-Ins: For extra protein and fiber, fold in 1/2 cup cooked lentils per bowl (optional).
- Make-Ahead: Cook farro up to 3 days ahead; reheat with a splash of water.
- Gluten-Free Swap: Use buckwheat groats or lentils instead of farro.
Calories Estimate
- Per serving (1/2 recipe): ~420–450 kcal
- Protein: ~22–25 g
- Carbs: ~50–55 g
- Fat: ~14–18 g
- Fiber: ~9–11 g