This Ancient Grain Salad is fresh and flavorful with a Mediterranean twist. Made with quinoa, farro, and chickpeas, this healthy salad recipe is ready in just 30 minutes. It’s perfect for a light lunch or an easy side dish.
When I was earning my undergraduate degree in nutrition, grain salads were a staple in my meal prep rotation. Not only are they good for you, but they’re also easy to make, store well, and are highly customizable.
This Mediterranean-inspired version is one of my favorite grain salad recipes.
Made with nutty whole grains, crunchy vegetables, and a tangy homemade vinaigrette dressing, this recipe is my go-to summer salad and healthy, packable lunch.
Today, I’m walking you through how to make the best ancient grain salad, including which ingredients to use, tips that guarantee it turns out right the first time, and some of my favorite dishes to serve with this healthy side dish.
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Ingredient Notes
Here are some notes on key ingredients. For a full list of ingredients, check out the recipe card below.
- Farro- Chewy and nutty in flavor, this recipe makes use of pearled farro due to its shorter cooking time.
- Quinoa- Quinoa has a shorter cook time than farro, which is why it’s added to the cooking pot a few minutes after the farro.
- Chickpeas- Drain and rinse the chickpeas before adding them to the salad to remove excess liquid, sodium, and starch.
- Feta- Crumbled feta cheese adds a creamy, salty, and slightly tangy flavor to the dish.
- Vegetables- A combination of cucumbers, tomatoes, red onion, Kalamata olives, and parsley is used to give this salad recipe a Mediterranean flavor.
- Red Wine Vinegar- Tangy and slightly fruity, red wine vinegar acts as the base for the red wine vinaigrette.
- Extra Virgin Olive Oil- A classic oil for salad dressing, extra virgin olive oil pairs well with the other flavors in this recipe.
- Dijon Mustard- Dijon mustard emulsifies the vinaigrette and adds a subtle tanginess.
- Garlic- Grating or finely mincing the garlic prevents large, overpowering bites.
- Italian Seasoning- A blend of dried herbs, such as oregano, basil, and thyme are common in Mediterranean cuisine.
🌱 Sustainability Tip: Try growing your own cucumbers, tomatoes, and parsley for the freshest flavor and to reduce the environmental impacts of food transportation.
Tips for Success
- Rinse grains thoroughly. Rinsing the grains removes any bitter coating or debris that may be present.
- Monitor cooking times. Keep a close eye on the grains while they're cooking to ensure they don't dry out. Cooking times may vary depending on the brand and type of grains used.
- Multitask. While the grains are cooking, prepare the vegetables and vinaigrette to save time.
- Deseed vegetables. Removing the seeds from the cucumber and tomatoes prevents excess moisture in the salad.
- Allow grains to cool. Let the grains cool for a few minutes before adding them to the vegetables to prevent wilting of the fresh ingredients.
- Toss together gently. Mix the salad ingredients together gently to avoid crushing or mushing them too much.
How to Make Ancient Grain Salad
Here is how to make this Mediterranean ancient grain salad.
Step 1: Cook the grains. Rinse the quinoa and farro separately under cool running water. In a small saucepan, combine 2 cups of water and the farro. Bring to a simmer over low heat. Cover and cook for about 10 minutes. Add the quinoa to the same pot. Cover and continue simmering for another 15-20 minutes, or until all liquid is absorbed. Keep an eye on it to prevent it from drying out. Cooking times may vary, so refer to the package instructions.
Step 2: Dice the vegetables. While the grains are cooking, dice the cucumber, tomatoes, red onion, parsley, and olives. Add them to a large bowl along with the chickpeas and feta cheese.
Step 3: Make the red wine vinaigrette. In a small mixing bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, garlic, Italian seasoning, kosher salt, and black pepper.
Step 4: Assemble the salad. Once the quinoa and farro have finished cooking and cooled for a few minutes, add them to the mixing bowl with the chopped vegetables, chickpeas, and feta cheese. Pour the prepared vinaigrette over the mixture and stir well to combine. Enjoy the salad warm or refrigerate to serve chilled.
How to Store
- Refrigerator- Store leftovers in an airtight container in the refrigerator for 4-5 days.
- Freezer- Freezing this ancient grain salad is not recommended as some of the ingredients do not freeze well.
Frequently Asked Questions
Yes! Ancient grains are full of fiber, plant-based protein, vitamins, and minerals. They’re an excellent choice because they’ll keep you feeling full and satisfied long after eating them.
Not all ancient grains are gluten-free. While quinoa is gluten-free, it's important to note that farro is a type of wheat and does contain gluten.
Absolutely! Feel free to substitute quinoa or farro with other ancient grains like barley, freekeh, or even wild rice.
Yes, you can use pre-cooked or microwavable quinoa or farro to speed up the process. Adjust the recipe accordingly.
Let's Connect!
Be sure to leave a comment below if you have any questions. You can also connect with me on Instagram, Facebook, Pinterest, or via email at [email protected].
📖 Recipe
Ancient Grain Salad
Ingredients
For the Ancient Grain Salad
- ½ cup (dry) quinoa rinsed
- ½ cup (dry) pearled farro rinsed
- 1 whole cucumber peeled, deseeded, and diced
- 1 cup cherry tomatoes quartered and deseeded
- ¼ large red onion finely diced
- ½ cup Kalamata olives pitted and halved
- ½ cup fresh parsley finely chopped
- 1 15-ounce can chickpeas drained and rinsed
- ½ cup crumbled feta cheese
For the Red Wine Vinaigrette
- 2 tablespoons red wine vinegar
- ¼ cup extra virgin olive oil
- ½ teaspoon dijon mustard
- ½ clove garlic grated or finely minced
- ½ teaspoon Italian seasoning
- ¼ teaspoon kosher salt
- ¼ teaspoon black pepper
Instructions
- Rinse the quinoa and farro separately under cool running water. In a small saucepan, combine 2 cups of water and the farro. Bring to a simmer over low heat. Cover and cook for about 10 minutes. Add the quinoa to the same pot. Cover and continue simmering for another 15-20 minutes, or until all liquid is absorbed. Keep an eye on it to prevent it from drying out. Cooking times may vary, so refer to the package instructions.½ cup (dry) quinoa, ½ cup (dry) pearled farro
- While the grains are cooking, dice the cucumber, tomatoes, red onion, parsley, and olives. Add them to a large bowl along with the chickpeas and feta cheese.1 whole cucumber, 1 cup cherry tomatoes, ¼ large red onion, ½ cup Kalamata olives, ½ cup fresh parsley, 1 15-ounce can chickpeas, ½ cup crumbled feta cheese
- In a small mixing bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, garlic, Italian seasoning, kosher salt, and black pepper.2 tablespoons red wine vinegar, ¼ cup extra virgin olive oil, ½ teaspoon dijon mustard, ½ clove garlic, ½ teaspoon Italian seasoning, ¼ teaspoon kosher salt, ¼ teaspoon black pepper
- Once the quinoa and farro have finished cooking and cooled for a few minutes, add them to the mixing bowl with the chopped vegetables, chickpeas, and feta cheese. Pour the prepared vinaigrette over the mixture and stir well to combine. Enjoy the salad warm or refrigerate to serve chilled.
Notes
- Quick Tip: Keep a close eye on the grains while they're cooking to ensure they don't dry out. Cooking times may vary depending on the brand and type of grains used.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days.
- Make Ahead: This salad is ideal for making ahead and makes a wonderful lunch.
Tony says
Light and refreshing. Thank you!