Whole Grain Feta and Olive Salad
Elevate your salad game with this hearty and flavorful Whole Grain Feta and Olive Salad, a Mediterranean-inspired dish that's as nutritious as it is delicious. Packed with tender cooked farro (or your choice of wholesome quinoa or barley), creamy crumbled feta, briny kalamata olives, and crisp fresh vegetables like cherry tomatoes, cucumber, and red onion, every bite bursts with vibrant textures and savory notes. The zesty homemade dressing, made with olive oil, lemon juice, and fragrant dried oregano, ties it all together beautifully. Perfect as a light lunch, side dish, or crowd-pleasing potluck option, this refreshing salad is quick to prepare and can be served chilled or at room temperature. For an extra pop of color and flavor, finish it with a sprinkle of fresh parsley. Whether you’re looking for a nutritious whole grain recipe or a Mediterranean-inspired salad idea, this dish will not disappoint!
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Recipe Information
Ingredients
- 2 cups cooked farro (or other whole grain like quinoa or barley)
- 1 cup feta cheese, crumbled
- 0.5 cup kalamata olives, pitted and halved
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 0.25 cup red onion, thinly sliced
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 2 tablespoons fresh parsley, chopped (optional)
Instructions
Cook your whole grain of choice (farro, quinoa, or barley) according to the package instructions. Allow it to cool completely before using in the salad.
In a large mixing bowl, combine the cooked and cooled whole grains, crumbled feta cheese, halved kalamata olives, cherry tomatoes, diced cucumber, and thinly sliced red onion.
In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper to create the dressing.
Pour the dressing over the grain and vegetable mixture, and toss gently until everything is evenly coated.
Taste and adjust seasoning, if necessary, by adding more salt, pepper, or lemon juice.
If using fresh parsley, sprinkle it over the salad for added freshness and color.
Cover and refrigerate for at least 15 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1879 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 126.2 g | 162% | |
| Saturated Fat | 44.9 g | 224% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 5315 mg | 231% | |
| Total Carbohydrate | 141.4 g | 51% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 13.7 g | ||
| Protein | 58.5 g | 117% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1303 mg | 100% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 1372 mg | 29% | |
*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.
