One-Pan Mediterranean Farro Bowl – Packed with Veggies & Bold Flavor!

A wholesome, one-skillet wonder loaded with fresh veggies, hearty farro, and zesty lemon-garlic dressing—perfect for a healthy lunch or easy weeknight dinner!

One-Pan Mediterranean Farro Bowl – Packed with Veggies & Bold Flavor!

Looking for a healthy, flavor-packed meal that’s easy to make and perfect for any night of the week? This One-Pan Mediterranean Farro Bowl is your new go-to! Loaded with nutritious veggies, protein-rich chickpeas, and hearty farro, this satisfying bowl is tossed in a vibrant lemon-garlic vinaigrette for a zesty finish you’ll crave again and again.

Lately, we’ve been incorporating more Mediterranean and Middle Eastern-inspired dishes into our meals—not just for the health benefits, but because we absolutely love the fresh, bold flavors. From olive oil and herbs to warm spices and tangy citrus, these ingredients make healthy eating something to truly look forward to.

This simple skillet meal is inspired by the bright, fresh flavors of the Mediterranean diet—think olive oil, garlic, oregano, feta, and leafy greens—all coming together in one nourishing dish. Plus, it’s a complete meal in one pan, making cleanup a breeze. Whether you’re meal prepping for the week or whipping up a quick, healthy dinner, this Mediterranean Farro Bowl delivers bold flavor and balanced nutrition.

It’s also super versatile. Enjoy it warm or cold, and if you’re going for a plant-based option, simply skip the feta for a tasty vegan version. With fiber-rich farro, plant-based protein from chickpeas, and heart-healthy fats, it’s a dish you’ll feel good about serving—and eating.

Top it off with fresh parsley and a drizzle of that lemony vinaigrette for a vibrant, healthy meal that feels like a little escape to the Mediterranean coast.

Enjoy!

What Ingredients do I need?

Pantry & Dry Goods

• Farro (pearled)
• Chickpeas (canned)
• Olive oil
• Red wine vinegar
• Dried oregano
• Paprika
• Salt
• Black pepper

Produce

• Red onion
• Garlic
• Cherry tomatoes
• Red bell pepper
• Baby spinach
• Lemon
• Fresh parsley

Dairy

• Feta cheese (crumbled)

Broth

• Chicken or vegetable broth

Substitutions and Variations

Substitutions

• Chicken or vegetable broth → Water + bouillon or just water

• Chickpeas → White beans, black beans, or lentils

• Feta → Goat cheese

• Red bell pepper → Chopped carrots

Variations

• Protein-Packed Upgrade:  Add grilled chicken, shrimp, or salmon for a heartier bowl.

• Middle Eastern-Inspired Twist:  Swap the feta for a scoop of creamy hummus or tahini drizzle.  Add a sprinkle of sumac or za’atar for a citrusy-herby punch.

• Spicy Kick:  Add a dash of crushed red pepper flakes or harissa to the vinaigrette or sautéed veggies.

Kitchen Tips and Notes

• Use a large, deep skillet or sauté pan to prevent overflow and allow for even mixing.

• This dish is excellent warm or cold—leftovers make a great lunch the next day!

• Store in an airtight container for up to 3–4 days in the fridge.

   EQUIPMENT YOU MAY NEED   

• Large skillet or sauté pan with lid – essential for cooking the farro and veggies all in one pan.

• Small mixing bowl – for whisking the lemon-garlic vinaigrette.

• Whisk or fork – to mix the dressing.

• Cutting board & sharp knife – for prepping veggies, herbs, and garlic.

• Measuring cups & spoons – for accuracy with broth, oil, and spices.

• Wooden spoon or silicone spatula – to stir everything gently without scratching your pan.

HUNGRY FOR MORE? Subscribe to emails at the top of this page and follow along on Facebook,  and Pinterest for all of the latest updates.

One-Pan Mediterranean Farro Bowl 

serves 4 - 6

1 cup farro pearled farro
2 cups chicken or vegetable broth
1 tablespoon olive oil
1/2 cup red onion, diced
2 cloves garlic, minced
1 cup halved cherry tomatoes
1 red bell pepper, diced
1 cup canned chickpeas drained and rinsed
½ teaspoon oregano
½ teaspoon paprika
½ teaspoon salt
¼ teaspoon black pepper
2 handfuls baby spinach
½ cup crumbled feta cheese
fresh parsley chopped for garnish

Lemon-Garlic Vinaigrette:

2 tablespoons olive oil
1 tablespoon lemon juice freshly squeezed
1 teaspoon red wine vinegar
1 clove garlic minced
¼ teaspoon dried oregano
Pinch of salt and pepper

Heat olive oil in a large skillet over medium heat. Add the onion and garlic, cooking for 2 minutes until slightly softened. Make sure to stir often so that h e garlic doesn't burn.

Add in the farro, chicken broth, oregano, paprika, salt, and black pepper. Stir to combine and bring o a boil. Reduce heat to low and simmer, covered for 20 minutes, or until most of the liquid is absorbed.

Stir in the cherry tomatoes, bell pepper, and chickpeas. Cook for 5 minutes. Remove pan from heat and stir in the baby spinach. It will wilt from the heat of the dish. Add the crumbled feta cheese.

Whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper in a small bowl. Drizzle the dressing over the farro mixture and gently toss to combine. Serve adding chopped parsley as garnish.

Grilled Kofta with Creamy Tahini Swirl – Juicy, Herby & Irresistibly Bold!

Middle Eastern flavor meets backyard grill magic—perfectly spiced kofta with a dreamy tahini finish.

Grilled Kofta with Creamy Tahini Swirl – Juicy, Herby & Irresistibly Bold!

Elevate your grill game with this mouthwatering Turkish-inspired dish that brings bold spices and creamy comfort together on one plate. These juicy kofta patties, made with a blend of cumin, coriander, garlic, and fresh parsley and cilantro, are grilled to smoky perfection and topped with a rich, creamy tahini sauce. The combination of aromatic spices and fresh herbs makes every bite irresistible.  I first saw this dish on Primal Gourmet on Instagram and just knew I had to make this scrumptious dish—and it did not disappoint!

Not only is this recipe full of bold flavors, but it's also a fantastic choice for those following the Mediterranean diet. The combination of lean turkey and healthy fats from the tahini and olive oil makes it a nutrient-packed meal that’s both satisfying and nourishing. The creamy tahini dressing adds a silky, garlicky finish that balances the savory kofta, giving you a meal that feels indulgent without the guilt.

Whether you're preparing a quick weeknight dinner or a gathering with friends, this kofta recipe delivers a fresh, wholesome, and crave-worthy dish that fits perfectly into your healthy eating habits. Serve it with a side of rice or a crisp Mediterranean salad for a complete meal that’s both satisfying and delicious.

What Ingredients do I need?

Meat & Protein

• Ground turkey

Herbs & Spices

• Cumin
• Coriander
• Black pepper
• Kosher salt
• Baking soda
• Garlic (fresh)
• Fresh parsley
• Fresh cilantro

Vegetables & Produce

• Yellow onion
• Lemon (for juice)

Condiments & Sauces

• Olive oil
• Tahini

Grains & Breads

• Rice (for serving)

Substitutions and Variations

Substitutions

• For Ground Turkey:  Try ground lamb or beef for a more traditional choice, or ground chicken for a leaner choice.

• For Fresh Parsley & Cilantro:  Dried parsley or cilantro: If fresh herbs aren't available, you can substitute with dried, but use less since dried herbs are more potent.

Variations

• Chicken of Beef Kofta:  Swap out the ground turkey for ground chicken or beef.

• Spicy Kofta:  If you like a bit of heat, add chili flakes, paprika, or fresh chopped green chilies to the kofta mixture. You can also add a bit of cayenne pepper to the tahini dressing for an extra kick.

• Kofta with Feta:  Add some crumbled feta to the kofta mixture for an added creamy and tangy element that pairs beautifully with the spices.

• Roasted Vegetables on the Side:  Serve the kofta with a side of roasted vegetables like eggplant, zucchini, or bell peppers. This will bring in a rich, smoky flavor that complements the kofta perfectly.

• Grilled Kofta Kebabs:  Instead of shaping the kofta into patties, you can form the mixture into long cylindrical shapes and thread them onto skewers for grilling. This will give you beautiful kofta kebabs that can be served with the same tahini sauce.

• Kofta in a Pita or Flatbread Wrap:  Serve the kofta in a warm pita or flatbread wrap, topped with tahini sauce, fresh tomatoes, cucumbers, and onions for a fresh, sandwich-style meal.

Kitchen Tips and Notes

Kofta Tips

• Don’t overmix the meat: Gently combine the ingredients just until incorporated—overmixing can make the kofta tough.

• Grate and drain the onion well: Onion adds moisture and flavor, but too much liquid can make the patties fall apart. Squeeze out excess juice with a paper towel or cheesecloth.

• Chill the patties: For easier handling and better grilling, shape the patties and chill them in the fridge for 15–30 minutes before cooking. This helps them firm up.

• Use baking soda for tenderness: The baking soda works as a tenderizer—don’t skip it! It makes the kofta juicy and soft.

Grilling Tips

• Preheat your grill or grill pan: A hot surface helps get that perfect char and locks in moisture.

• Oil lightly: Brush the patties or grill with olive oil to prevent sticking.

• Don’t press the patties: Resist the urge to press them down while cooking—this squeezes out juices and can dry them out.

Tahini Sauce Tips

• Use ice-cold water: It helps emulsify the tahini and makes the sauce creamy instead of clumpy.

• Add water gradually: Whisk in a little at a time until you reach that silky, pancake-batter consistency. If it gets too thin, just stir in more tahini.

• Taste and adjust: Tahini sauce is all about balance—add more lemon for tang, garlic for punch, or salt to brighten.

HUNGRY FOR MORE? Subscribe to emails at the top of this page and follow along on Facebook,  and Pinterest for all of the latest updates.

Grilled Kofta with Creamy Tahini Swirl 

yield:  5 patties

Kofta
1 teaspoon cumin
1 teaspoon coriander
1 pound ground turkey
1 yellow onion, grated, draining excess liquid
¼ cup parsley, chopped
1/4 cup cilantro, chopped
3 cloves garlic, minced
1 teaspoon kosher salt
1/2 teaspoon baking soda
1/4 teaspoon black pepper

Olive oil for drizzling

Tahini Sauce

1/2 cup tahini
1 clove garlic, minced
1 tablespoon lemon juice
1/4 teaspoon kosher salt
1/2 cup ice-cold water, plus more ore less as needed

In a large bowl, combine the ground turkey, cumin, coriander, grated onion, parsley, cilantro, baking soda, salt and pepper. Gently mix until combined. Divide the mixture into 5 equal-sized portions, around 3 ounces each. Shape portions into oval-shaped patties.  Chill patties in the refrigerator for 15 minutes.

Preheat a grill for medium-high heat. (An indoor grill-pan can also be used on the stove.)  Place patties on the grill pan and cook about 4 minutes. Flip patties and continue to cook the other side 4 more minutes or until done (165 degrees).   Remove and transfer to a platter and keep warm.  

Meanwhile, medium-size bowl, combine the tahini, garlic, lemon juice and salt. Whisk until combined. We want the sauce to have a pancake batter consistency, slightly thick.  Add a slow stream of water while whisking, a little at a time, until the sauce is smooth and the sauce can is still thick enough to coat the back of a spoon when dipped.  (not too thick, not too thin)  If you get it too thin add a little more tahini.  Taste for seasoning and adjust with salt, garlic or lemon juice as desired.

Spread some of the tahini on a plate, placing 2 patties on top.  Drizzle with olive oil.  Serve with a side of rice and salad.  

adapted by primal gourmet 

Banana Bliss Coffee Cake Muffins – A Sweet, Crumbly Delight!

Moist, Sweet, and Crumbly – These Banana Bliss Coffee Cake Muffins Are Pure Morning Magic!

Banana Bliss Coffee Cake Muffins – A Sweet, Crumbly Delight!

There’s nothing better than a warm, fresh-from-the-oven muffin to start the weekend right, and in our home, muffins are a go-to for cozy breakfasts. These Banana Bliss Coffee Cake Muffins bring together the best of two favorites: the soft, moist goodness of banana bread and the buttery, cinnamon-strewn crumble of a classic coffee cake. With layers of cinnamon sugar nestled inside and a golden, crunchy topping, each bite is the perfect balance of sweetness and warmth.

One of the best things about this recipe is its versatility—these muffins are just as delightful with your morning coffee as they are for an afternoon snack. Whether you’re enjoying a slow weekend breakfast or grabbing something quick on the go, they fit the bill. Plus, they’re made in one bowl, which means less cleanup and more time to enjoy every last crumb.

If you have a ripe banana sitting on your counter, this is the perfect excuse to put it to good use! The combination of Greek yogurt, brown sugar, and vanilla keeps them extra soft, while the cinnamon sugar layer adds a cozy, bakery-style touch. So, why not whip up a batch this weekend? Trust me—these won’t last long!

Enjoy!

What Ingredients do I need?

Dairy

• Unsalted butter
• Greek yogurt
• Egg

Produce

• Very ripe banana

Baking & Pantry Staples

• All-purpose flour
• Brown sugar
• Granulated sugar
• Baking powder
• Baking soda
• Salt
• Ground cinnamon
• Vanilla extract or vanilla bean powder
• Oats

Oils & Liquids

• Canola oil
• Milk (optional)

Substitutions and Variations

Substitutions

• Greek yogurt → Sour cream or plain regular yogurt (for similar moisture & tang)

• Milk (if needed) → Almond milk, oat milk, or non-dairy creamer (even vanilla flavored)

• All-purpose flour → Whole wheat flour (for a heartier texture) I would substitute 3/4 cup whole wheat and 3/4 cup all purpose.

Variations

• Chocolate Chip Banana Coffee Cake Muffins:  Stir ½ cup chocolate chips into the batter for a rich, melty twist.  Use mini chocolate chips for better distribution in each bite.

• Nutty Banana Crunch Muffins:  Add ½ cup chopped walnuts or pecans to the batter for extra texture.  Sprinkle chopped nuts over the crumble topping for a toasty finish.

• Blueberry Banana Coffee Cake Muffins:  Gently fold in ½ cup fresh or frozen blueberries for a fruity burst.  Toss blueberries in a little flour before adding to prevent sinking.

• Coconut Banana Muffins:  Add ¼ cup shredded coconut to the batter for a tropical touch.  Top with a sprinkle of toasted coconut flakes before baking.

Kitchen Tips and Notes

• Use Overripe Bananas – The riper, the better! Dark brown or spotty bananas will give you the sweetest, most flavorful muffins.

• Layer for Best Flavor – When adding the cinnamon sugar layer, spread it evenly between the batter layers so every bite gets that sweet, spiced goodness.

• 1st rule of thumb when making muffins is "do not overmix" the batter. You want it batter to just come together. Little spots of flour is okay.

• To get high muffin tops turn your oven up to 400 degrees.

• Make sure you are using fresh baking powder. To test put 1/2 teaspoon into 1/4 cup of boiling water. If it bubbles, you are good.

• Double the recipe for 12 muffins.

• Muffins can be frozen individually and kept for 3 months.

• Fill the muffin tin almost to the top for nice big domed muffins.

• Use Cold Butter for Streusel: Cold butter creates the crumbly texture in the streusel topping. If the butter gets too soft, pop it in the fridge for a few minutes before mixing.     

• Storage:  Store muffins in an airtight container at room temperature for up to 2 days, or refrigerate for up to a week. Reheat in the microwave for 10–15 seconds for a fresh-from-the-oven feel.

• Freezing Option:  These muffins freeze beautifully. Wrap individually in plastic wrap and store in a freezer bag for up to 3 months. Thaw overnight in the fridge or warm in the oven.

   EQUIPMENT YOU MAY NEED   

• Muffin tin (6 well) – To bake the muffins evenly.

• Mixing bowls (small & large) – For the batter, crumble topping, and cinnamon sugar layer.

• Whisk & spatula – To mix wet and dry ingredients.

• Measuring cups & spoons – For precise ingredient amounts.

• cookie scoop – Helps portion out the muffin batter neatly.

HUNGRY FOR MORE? Subscribe to emails at the top of this page and follow along on Facebook,  and Pinterest for all of the latest updates.

Banana Bliss Coffee Cake Muffins

yield:  7-8 muffins

Crumble topping:  

1 1/2 tbsp unsalted butter chilled
1/6 cup all-purpose flour
1 1/2 tbsp brown sugar
1 1/2 tbsp oats

Cinnamon sugar layer:  

1 1/2 tbsp granulated sugar
1/2 tbsp brown sugar
1/4 teaspoon ground cinnamon

Muffins:
1 large very ripe banana, mashed

1 large egg

1/4 cup Greek yogurt

1/4 cup canola oil

1 1/2 teaspoon vanilla extract or vanilla bean powder

1 & 1/2 cups all-purpose flour

2 teaspoons baking powder
½ teaspoon baking soda
1/2 teaspoon salt
1/4 cup brown sugar
1/4 cup granulated sugar
splash of milk

Preheat oven to 400 degrees. Spray a 6 well muffin tin with non-stick cooking spray and set aside. (if you end up with extra batter you may need another muffin tin)

In a small bowl add the crumble topping ingredients (flour, brown sugar, and oats).  Add in the butter.  Using your fingers, gently pinch and rub the butter into the dry ingredients. The motion should be similar to snapping your fingers or crumbling sand between your hands. Keep working until the mixture resembles coarse crumbs or wet sand with small, pea-sized pieces of butter scattered throughout.

In another small bowl make the cinnamon sugar layer, but whisking together the regular sugar, brown sugar, and cinnamon.  Set aside.

Add the mashed banana, yogurt, egg, oil, and vanilla extract, or powder if using, to a large mixing bowl and whisk together.  Add the flour, brown sugar, granulated sugar, baking powder, baking soda, salt.  Stir just until combined. Do not over mix. If your batters seems very thick or a little dry add a splash of milk at this point and stir just until combined.   

Using an cookie or ice cream scoop, add a small amount of batter to the muffin tins about 1/2 way up.  Sprinkle the cinnamon sugar mixture over the batter, then add more batter over the sugar, all the way to the top of the muffin tin.  Generously add the crumble topping to the batter for each muffin.  Bake 18-20 minutes. Remove from the oven and allow to cool 5-10 minutes in the tin. Remove and serve the muffins warm or at room temperature.