Lunch · 25 min · mediterranean

Charred Broccoli & Feta Grain Bowl

A Mediterranean lunch built around broccoli florets and farro — on the table in 25 minutes. It is weeknight cooking that still hits your targets — 19 grams of protein per serving. Leftovers keep well, so it doubles as next-day lunch without any extra work.

✓ USDA-verified nutrition data

Ingredients

• 2 cups Broccoli florets
• 3/4 cup Farro
• 1/3 cup Feta
• 1/4 Red onion
• 2 tbsp Olive oil
• 1/2 Lemon

Steps

1. Bring a medium saucepan of generously salted water to a rolling boil — it should taste like the sea.
2. Add the farro and cook 18–22 minutes, until chewy-tender with a slight bite in the center; drain well.
3. While the farro cooks, heat a large cast-iron skillet over high heat until it just begins to smoke.
4. Toss the broccoli florets with 1 tablespoon of the olive oil and a big pinch of salt.
5. Sear the broccoli cut-side down without moving it for 3–4 minutes, until deeply charred at the edges, then toss and cook 3 more minutes until crisp-tender. Beginner tip: resist stirring — stillness is what creates the char.
6. Whisk the remaining olive oil with the lemon juice and a pinch of salt in a small bowl.
7. Taste a floret: it should bite through easily but still have crunch.
8. Toss the warm farro and broccoli with the dressing, then top with crumbled feta and sliced red onion.

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