used to think “healthy eating” meant boring, bland salads and steamed everything. I was stuck in a rut, cycling through the same old grains and feeling completely uninspired. Then I discovered the vibrant, sun-drenched flavors of the Mediterranean diet, and everything changed! It’s a lifestyle that celebrates flavor, freshness, and the joy of a good meal.
This beautiful pilaf is everything I love about Mediterranean cooking in one bowl. It’s hearty, bright, and incredibly satisfying. Forget everything you thought about restrictive diets; this Mediterranean farro recipe is proof that you can nourish your body with meals that you genuinely crave.
Four Reasons You’ll Fall in Love with This Farro Pilaf
It didn’t take long for this dish to become a staple in my kitchen. Once you try it, I know you’ll feel the same way! It’s more than just a recipe; it’s a feeling of wholesome satisfaction.
- Packed with Flavor: We’re talking bright lemon, fresh herbs, and a savory base of leeks and garlic. It’s a lemon herb farro pilaf that tastes like sunshine.
- Incredibly Satisfying: Thanks to whole-grain farro and plant-based protein from chickpeas, this dish will keep you full and energized for hours.
- Wonderfully Versatile: It’s substantial enough to be a main course but also works beautifully as a high fiber Mediterranean side dish alongside grilled fish or chicken.
- Nourishing from the Inside Out: This recipe is built on the core principles of the Mediterranean diet—whole foods, healthy fats, and loads of fiber. It’s a meal you can feel great about serving.
Celebrating Our Star Ingredients
The magic of Mediterranean cooking lies in using simple, high-quality ingredients and letting them shine. There are no complicated sauces or techniques here, just pure, honest flavor.
Hearty Pearled Farro
If you’re new to farro, get ready to fall in love. This ancient whole grain has a wonderfully nutty flavor and a satisfying, slightly chewy texture that holds up perfectly in this dish. Unlike some other grains that can get mushy, farro stays distinct and delicious. It’s the hearty foundation that makes this recipe so special.
High-Quality Extra Virgin Olive Oil
In the Mediterranean, olive oil isn’t just for cooking—it’s a key ingredient that adds flavor, richness, and a host of health benefits. We use it here to sauté our aromatics, creating a luxurious base that coats every single grain of farro. Don’t be shy; a good quality “EVOO” makes all the difference.
A Few of My Secrets for Perfect Farro
Over the years, I’ve learned a few simple tricks that take this dish from good to absolutely fantastic. These small steps make a huge difference in the final texture and flavor.
- Don’t Skip the Toasting Step. Taking that extra minute to toast the farro and orzo in the pot with the leeks and garlic is a game-changer. It deepens their nutty flavor and helps the grains cook up perfectly fluffy, not sticky.
- Let It Rest! I know it’s tempting to dig in right away, but letting the pilaf stand, covered and off the heat, for 10 minutes is crucial. This allows the grains to steam and absorb the last bit of moisture, ensuring a perfect texture every time.
- Add Fresh Herbs at the End. Always stir in your delicate fresh herbs after you’ve turned off the heat. This preserves their bright, fresh flavor and vibrant green color. If you add them too early, they’ll wilt and lose their magic.
Your Questions About This Mediterranean Farro Recipe
I get a lot of questions about cooking with new ingredients, so I wanted to answer a few common ones right here!
1.Is farro with chickpeas and lemon a healthy choice?
Absolutely! This is a powerhouse of a meal. You get complex carbohydrates and amazing fiber from the farro, plant-based protein from the chickpeas, and healthy fats from the olive oil. The lemon and herbs add tons of flavor and vitamins without needing a lot of salt.
2.Can I make this recipe ahead of time?
Yes, it’s perfect for meal prep! It stores beautifully in the refrigerator for up to 4 days. The flavors actually meld and get even better overnight. I love making a big batch on Sunday to enjoy for healthy lunches all week long.
3.What if I can’t find farro?
While farro is truly the star here, you could substitute it with pearled barley or wheat berries in a pinch. Just be sure to adjust the cooking time and liquid amount based on the package instructions for the grain you choose.
Now, let’s get to the best part! Here’s everything you need to make this vibrant and delicious pilaf.
Mediterranean Golden Farro Pilaf with Lemon and Herbs
Ingredients
- 1 1/2 cups pearled farro uncooked
- 1/3 cup whole wheat orzo pasta
- 3 tablespoons high-quality extra virgin olive oil
- 1 large leek white and light green parts only, washed thoroughly and finely chopped
- 3 cloves garlic minced
- Zest of 2 large lemons
- Juice of 2 large lemons approx. 1/2 cup
- 3 cups low-sodium vegetable broth
- 1 15-ounce can chickpeas, rinsed and drained
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup packed mixed fresh herbs finely chopped (combination of parsley, mint, and dill)
Instructions
- Prepare the Grains: Place the pearled farro in a fine-mesh sieve and rinse under cold running water until the water runs clear. Shake off any excess water and set aside.
- Build the Aromatic Base: In a large Dutch oven or heavy-bottomed pot, heat the extra virgin olive oil over medium heat. Add the chopped leek and cook, stirring occasionally, for 5-6 minutes until softened and translucent. Add the minced garlic and whole wheat orzo, and continue to cook for 1-2 minutes more, stirring constantly until the orzo is lightly toasted and fragrant.
- Toast the Farro: Add the rinsed farro and the zest of both lemons to the pot. Stir for 1 minute to coat the grains in the aromatic oil.
- Simmer and Infuse: Pour in the low-sodium vegetable broth and fresh lemon juice. Increase the heat to high and bring the liquid to a boil. Once boiling, immediately reduce the heat to the lowest setting. Cover the pot with a tight-fitting lid and let it simmer gently for 25 minutes.
- Rest and Steam: Turn off the heat. Quickly stir in the rinsed chickpeas, then promptly replace the lid. Let the pilaf stand undisturbed for 10 minutes. This critical resting period allows the grains to absorb the final amount of steam and firm up perfectly.
- Finish and Serve: Remove the lid and fluff the pilaf with a fork. Gently fold in the freshly chopped parsley, mint, dill, and the black pepper. Serve warm.
Notes
- Cleaning Leeks: Leeks can harbor grit between their layers. To clean them effectively, slice them lengthwise first and then wash them thoroughly under running water before chopping.
- Fresh Herbs are Key: Using fresh herbs is essential for the bright, vibrant flavor of this dish. Add them at the very end, off the heat, to preserve their delicate taste and color.
- Storage and Reheating: This pilaf stores beautifully in an airtight container in the refrigerator for up to 4 days. Reheat gently in a saucepan with a splash of water or broth to restore moisture.
Nutrition Facts
Per serving- Calories: 535 kcal
- Total Fat: 14 g
- Saturated Fat: 2 g
- Sodium: 125 mg
- Total Carbohydrate: 91 g
- Dietary Fiber: 12 g
- Protein: 16 g
- Added Sugars: 0 g
I truly believe that eating well should be a joy, not a chore. This dish is a perfect example of how you can embrace a healthier lifestyle without ever feeling deprived. It’s a meal that celebrates life, flavor, and the simple pleasure of good food.
Give this Mediterranean farro recipe a try and let me know what you think in the comments below! I can’t wait to hear how you like it.
