Mediterranean Diet Wholesome Mixed Grain Salad
Elevate your meal prep with the vibrant and nutrient-packed Mediterranean Diet Wholesome Mixed Grain Salad, a true celebration of healthful ingredients and bold flavors. This refreshing salad combines hearty quinoa and farro with crisp cucumber, juicy cherry tomatoes, sweet red bell pepper, and tangy kalamata olives, all tossed in a zesty lemon and olive oil dressing infused with oregano. A sprinkle of creamy feta cheese and fresh parsley ties it all together for a dish that’s as satisfying as it is nutritious. Perfect as a light lunch, side dish, or party offering, this easy-to-make recipe is ready in just 35 minutes and keeps you true to the heart-healthy principles of the Mediterranean diet. Serve it chilled or at room temperature and watch these wholesome grains and Mediterranean flavors delight everyone at the table!
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Recipe Information
Ingredients
- 0.5 cup quinoa
- 0.5 cup farro
- 2 cups water
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 medium red bell pepper, diced
- 0.25 cup red onion, finely chopped
- 0.25 cup kalamata olives, sliced
- 0.5 cup feta cheese, crumbled
- 0.25 cup parsley, chopped
- 2 tablespoons lemon juice, freshly squeezed
- 3 tablespoons extra virgin olive oil
- 0.5 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the quinoa and farro under cold running water to remove any impurities.
In a medium saucepan, combine the quinoa, farro, and water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 15-20 minutes or until the grains are tender and the water is absorbed.
Once cooked, fluff the grains with a fork and let them cool to room temperature.
In a large mixing bowl, combine the diced cucumber, cherry tomatoes, red bell pepper, red onion, and sliced kalamata olives.
Add the cooled quinoa and farro to the bowl of vegetables and mix gently to combine.
Sprinkle the crumbled feta cheese and chopped parsley over the salad.
In a small bowl, whisk together the lemon juice, olive oil, dried oregano, salt, and black pepper to make the dressing.
Pour the dressing over the salad and toss well to coat all the ingredients evenly.
Taste and adjust seasonings as needed.
Refrigerate the salad for at least 15 minutes before serving to allow the flavors to meld together.
Serve chilled or at room temperature and enjoy!
Nutrition Facts
Calories |
985 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.5 g | 81% | |
| Saturated Fat | 15.8 g | 79% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 2236 mg | 97% | |
| Total Carbohydrate | 91.5 g | 33% | |
| Dietary Fiber | 18.7 g | 67% | |
| Total Sugars | 21.5 g | ||
| Protein | 24.7 g | 49% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 503 mg | 39% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 1940 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
