Ancient Grain Arugula Salad
This nourishing salad features a mix of ancient grains like farro or quinoa, peppery arugula, roasted vegetables, briny olives, creamy feta, and a lemon-herb vinaigrette. It’s the perfect blend of chewy, crisp, salty, and fresh — great for lunch, light dinner, or a meal-prep bowl.
⏱️ Time Required:
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Ingredients:
For the salad:
1 cup cooked ancient grains (choose 1 or a combo: farro, quinoa, bulgur, or freekeh)
2 cups arugula
1/2 cup cherry tomatoes, halved
1/3 cup cucumber, diced
1/4 cup Kalamatas olives, sliced
1/4 cup red onion, thinly sliced or quick pickled
1/4 cup roasted red peppers or zucchini (optional)
1/4 cup crumbled feta cheese
2 tbsp toasted pine nuts or chopped walnuts
Fresh herbs: 1 tbsp chopped parsley or mint
For the lemon herb vinaigrette:
3 tbsp extra virgin olive oil
1 ½ tbsp fresh lemon juice
1 tsp Dijon mustard
1/2 tsp honey (optional)
1/2 tsp dried oregano or thyme
Salt & black pepper, to taste
Instructions:
1. Cook the grains
Cook farro, quinoa, or other ancient grain according to package instructions.
Let cool slightly or fully if serving cold.
2. Prepare the vinaigrette
In a small bowl or jar, whisk together olive oil, lemon juice, mustard, honey (if using), oregano, salt, and pepper.
3. Assemble the salad
In a large bowl, combine cooked grains, arugula, cherry tomatoes, cucumber, olives, red onion, roasted veggies (if using), and herbs.
4. Dress and toss
Pour the vinaigrette over the salad and toss gently to combine.
5. Top and serve
Finish with crumbled feta and toasted nuts on top.
Serve immediately or chill for 15 minutes for flavors to meld.
Tips & Notes:
Grain options: Farro is chewy and hearty; quinoa is lighter and gluten-free. Bulgur or barley also work well.
Add protein: Chickpeas, grilled chicken, or lentils turn this into a complete meal.
Make ahead: Assemble everything except arugula and dressing. Add those right before serving.
Add-ins: Roasted sweet potatoes, sun-dried tomatoes, or marinated artichokes for variation.
❓ frequently asked questions FAQs:
Q: Can I use pre-cooked grains?
A: Yes! Store-bought cooked farro or quinoa works well and saves time.
Q: What if I don’t like arugula?
A: Try baby spinach, spring mix, or chopped romaine instead.
Q: Is this good for meal prep?
A: Definitely! Store dressing separately and add arugula just before eating for best texture.
Nutritional Information
Calories: 330
Protein: 9g
Fat: 19g
Carbohydrates: 30g
Fiber: 5g
Sugar: 4g
Sodium: 370mg