If you’re looking for a meal prep recipe that is nutritious, filling, and incredibly flavorful, this Farro & Roasted Veggie Lunch Box is exactly what you need. It balances complex carbs, fiber-rich roasted vegetables, and healthy fats in a single, portable container. Whether you’re heading to work, school, or simply planning a few days of ready-to-eat meals, this dish delivers convenience without compromising on taste or nutrition.
Farro, a nutrient-dense ancient grain, provides a satisfying chewy texture and nutty flavor. Pair it with oven-roasted vegetables like bell peppers, sweet potatoes, and zucchini, and top it off with a rich lemon-tahini dressing—you get a meal that feels gourmet but is surprisingly simple to make.
Let’s walk through everything you need to know to make this dish a success.
What is Farro?
Farro is an ancient whole grain with a chewy texture and slightly nutty flavor. It’s a type of wheat, often compared to barley or spelt, and is rich in fiber, protein, and essential nutrients like magnesium and iron. It’s a fantastic base for salads and grain bowls, making it a staple for meal preppers looking for long-lasting, versatile ingredients.
Farro holds its structure well after cooking, meaning it won’t turn mushy or soggy when stored in the fridge for a few days, making it perfect for meal-prepped lunches like this one.
Ingredients Breakdown
For the Base (Farro):
- 1 cup farro, rinsed
- 3 cups water
- 1 tsp salt
For the Roasted Vegetables:
- 1 medium zucchini, sliced into half-moons
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 medium red onion, sliced
- 1 small sweet potato, peeled and diced
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 0.5 tsp garlic powder
- Salt & pepper to taste
For the Lemon-Tahini Dressing:
- 3 tbsp tahini
- 2 tbsp fresh lemon juice
- 1 tbsp olive oil
- 1 clove garlic, grated
- 2 tbsp warm water (more as needed for thinning)
- Salt to taste
Optional Toppings:
- 0.25 cup feta cheese, crumbled
- 2 tbsp chopped parsley or cilantro
- 1 tbsp toasted pumpkin seeds or sunflower seeds
How to Make the Farro & Roasted Veggie Lunch Box
Step 1: Cook the Farro
Start by rinsing the farro thoroughly. Bring 3 cups of water and 1 teaspoon of salt to a boil in a medium saucepan. Add the farro, reduce the heat, and simmer uncovered for about 25-30 minutes until the grains are tender but chewy. Drain any excess water and set aside to cool.
Step 2: Roast the Vegetables
While the farro cooks, preheat your oven to 200°C (about 400°F). Line a large baking sheet with parchment paper. Toss the chopped zucchini, bell peppers, red onion, and sweet potato with olive oil, paprika, garlic powder, salt, and pepper. Spread the vegetables out evenly on the sheet and roast for 30-35 minutes, flipping halfway through. The goal is tender, caramelized veggies with crisp, browned edges.
Step 3: Make the Dressing
In a small bowl, combine tahini, lemon juice, olive oil, grated garlic, and salt. Whisk until smooth. Add warm water one tablespoon at a time until the dressing is creamy and pourable. Taste and adjust salt or lemon as needed.
Step 4: Assemble the Lunch Boxes
Divide the cooked farro evenly between 4 lunch containers. Top with an even layer of roasted vegetables. Drizzle with lemon-tahini dressing and garnish with your choice of optional toppings.
Step 5: Cool & Store
Let everything cool to room temperature before sealing the containers. Store in the refrigerator for up to 4 days. For best results, keep the dressing in a separate small container and add it just before eating.
Tips for Success
- Batch Cook: Make a double batch of roasted veggies to have on hand for salads, wraps, or stir-fries throughout the week.
- Even Roasting: Cut all veggies to a similar size for even roasting.
- Flavor Boost: Add a pinch of chili flakes or a dash of balsamic vinegar to your vegetables before roasting for an extra layer of flavor.
- Protein Additions: Add chickpeas, grilled chicken, tofu, or boiled eggs for a protein-packed lunch.
Variations
- Grain Swap: Try using quinoa, bulgur, brown rice, or couscous in place of farro.
- Vegan: Skip the feta or use a dairy-free cheese alternative.
- Low-Carb: Substitute the farro with cauliflower rice or spiralized zucchini.
- Spicy Kick: Mix a spoon of harissa paste or sriracha into the dressing for a spicier version.
Serving Suggestions
This Farro & Roasted Veggie Lunch Box is designed as a standalone meal, but it also pairs well with:
- A cup of soup (e.g., tomato basil or lentil)
- A side of hummus and pita chips
- A fruit salad or yogurt parfait for dessert
If you’re serving this for a casual get-together or picnic, consider offering it as part of a buffet with other grain bowls and toppings so guests can build their own.
How to Store & Reheat
- Storage: Store in airtight containers in the refrigerator for up to 4 days.
- Freezing: Not recommended due to texture changes in the roasted vegetables.
- Reheating: Microwave for 1-2 minutes without dressing. Add dressing after reheating.
Final Thoughts
The Farro & Roasted Veggie Lunch Box is a game-changer for anyone seeking healthier meal prep options that don’t skimp on flavor. With its mix of textures, bright colors, and nutritional benefits, it delivers on every front. Whether you’re trying to eat more plant-based meals, save time during the week, or simply want something delicious to look forward to at lunchtime, this recipe has you covered.
Give it a try and let your lunch break become something to savor, not rush through. Don’t forget to share your version or tag us online—we’d love to see your creations!
Farro & Roasted Veggie Lunch Box
Description
This hearty and wholesome Farro & Roasted Veggie Lunch Box is a healthy, meal prep–friendly recipe packed with roasted seasonal vegetables, nutty farro, and a zesty lemon-tahini dressing. Ideal for busy weekdays, this vibrant lunch box is plant-based, rich in fiber, and full of flavor, making it perfect for clean eating and keeping energized throughout the day.
Ingredients
For the Base (Farro):
For the Roasted Veggies:
For the Lemon-Tahini Dressing:
Optional Toppings:
Instructions
Cook the Farro
- In a medium saucepan, combine rinsed farro, water, and salt. Bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes, or until farro is tender and chewy. Drain any excess water and set aside to cool slightly.
Roast the Vegetables
- Preheat the oven to 200°C. On a large baking sheet, toss zucchini, peppers, red onion, and sweet potato with olive oil, smoked paprika, garlic powder, salt, and pepper. Spread evenly and roast for 30–35 minutes, flipping halfway, until vegetables are tender and slightly charred at the edges.
Make the Lemon-Tahini Dressing
- In a small bowl, whisk together tahini, lemon juice, olive oil, grated garlic, and salt. Add warm water one spoon at a time until the dressing reaches a pourable consistency.
Assemble the Lunch Boxes
- In 4 airtight containers, divide the cooked farro evenly. Top each with roasted vegetables, a drizzle of lemon-tahini dressing, and optional toppings like feta, herbs, or seeds.
Let it Cool & Store
- Allow the assembled boxes to cool completely at room temperature before sealing and refrigerating. These lunch boxes will stay fresh for up to 4 days.
Note
Storage: Store in the refrigerator for up to 4 days. Not freezer-friendly.
Variation: Swap farro with quinoa, brown rice, or couscous. Add chickpeas or grilled tofu for more protein.
Meal Prep Tip: Roast a double batch of veggies to use in wraps, salads, or grain bowls later in the week.
Vegan Option: Simply skip the feta or use a dairy-free alternative.
