Ancient Grain Salad Recipe
Ancient Grain Salad is a vibrant, wholesome salad made with hearty ancient grains, crisp vegetables, creamy feta, fresh herbs, and a bright lemon vinaigrette. Perfect as a healthy lunch, light dinner, or colourful side dish, this easy recipe is packed with fibre, protein, and Mediterranean-inspired flavours, making it ideal for meal prep and family gatherings alike.
Equipment
- 1 Large Mixing Bowl
- 1 Wooden Spoon Or Salad Servers –
- 1 Sharp Chef’s Knife
- 1 Cutting Board -
- Measuring Cups and Spoons –
- 1 Small Jar with Lid or Mixing Bowl
- 1 Citrus Juicer –
- 1 Fine Mesh Strainer
Ingredients
- 1 cup cooked quinoa
- 1 cup cooked farro
- 1 cup cooked pearl barley
- ½ cup cooked freekeh - optional
- 1½ cups cherry tomatoes - halved
- 1 large cucumber - diced
- ½ small red onion - finely diced
- 1 yellow bell pepper - diced
- 1 red bell pepper - diced
- 1 ripe avocado - diced
- ½ cup Kalamata olives - sliced
- ½ cup crumbled feta cheese
- ¼ cup chopped fresh parsley
- 2 tablespoons chopped fresh mint
- 2 tablespoons chopped fresh basil
For The Lemon Dressing
- ¼ cup freshly squeezed lemon juice
- ⅓ cup olive oil -extra virgin
- 1 tablespoon honey
- 2 garlic cloves - minced
- 1 teaspoon sea salt
- ½ teaspoon freshly ground black pepper
- 1 teaspoon dried oregano
Instructions
Step 1 – Cook The Ancient Grains
- Cook the quinoa, farro, barley, and freekeh separately according to their package instructions.
- Drain thoroughly and allow the grains to cool completely.
- Chilling the grains before assembling the Ancient Grain Salad helps maintain a fresh texture.
Step 2 – Prepare The Vegetables
- Halve the cherry tomatoes.
- Dice the cucumber.
- Chop both peppers into even bite-sized pieces.
- Finely dice the red onion.
- Dice the avocado just before assembling to prevent browning.
- Finely chop the parsley, mint, and basil.
Step 3 – Make The Dressing
- Add the lemon juice to a small bowl or jar.
- Pour in the olive oil.
- Add the honey.
- Stir in the minced garlic.
- Sprinkle in the oregano.
- Season with salt and black pepper.
- Whisk thoroughly or shake vigorously until the dressing becomes smooth and fully emulsified.
Step 4 – Assemble The Ancient Grain Salad
- Add the cooled quinoa, farro, barley, and freekeh to a large mixing bowl.
- Fold in the tomatoes.
- Add the cucumber.
- Mix in the peppers.
- Add the diced onion.
- Stir through the olives.
- Fold in the chopped herbs.
- Sprinkle over the feta cheese.
- Carefully add the avocado last to avoid breaking it apart.
Step 5 – Dress The Salad
- Pour the prepared dressing evenly over the Ancient Grain Salad.
- Gently fold everything together until every ingredient is lightly coated.
- Taste and adjust the seasoning if required.
Step 6 – Chill Before Serving
- Cover the bowl and refrigerate the Ancient Grain Salad for at least 30 minutes.
- This resting time allows the grains to absorb the dressing and develop deeper flavours.
- Garnish with extra herbs, feta, and a drizzle of olive oil before serving.
Notes
- 🌾 For the best Ancient Grain Salad, cook each grain separately and allow it to cool completely before mixing with the vegetables.
- 🍋 Freshly squeezed lemon juice and good-quality extra virgin olive oil will give the dressing its brightest, freshest flavour.
- 🥑 Add the avocado just before serving to keep it fresh and prevent browning.
- ❄️ Chilling the salad for at least 30 minutes allows the grains to absorb the dressing, resulting in even better flavour.
- 🌿 Feel free to customise the salad with your favourite seasonal vegetables, herbs, nuts, seeds, or protein such as grilled chicken, salmon, chickpeas, or tofu.
- 🧀 If preparing the salad ahead of time, consider adding the feta cheese and fresh herbs just before serving for the freshest taste and texture.
- 🧂 Taste the salad before serving and adjust the seasoning, as the saltiness of feta and olives can vary between brands.
- 🥗 Stored in an airtight container, Ancient Grain Salad stays fresh in the refrigerator for up to 4 days, making it an excellent meal-prep recipe.