Greek Ancient Grain Arugula Salad
This vibrant salad combines chewy ancient grains (like farro, barley, or bulgur) with peppery arugula, juicy tomatoes, cucumbers, kalamata olives, red onion, and creamy feta. Tossed in a zesty lemon-oregano vinaigrette, it’s a modern spin on a Greek classic with extra texture and nutrition.
⏱ Time
Prep Time: 15 minutes
Cook Time (grains): 20–30 minutes (depends on grain)
Total Time: ~35 minutes
Ingredients
Salad Base
1 cup cooked ancient grains (farro, bulgur, or barley – about 1/3 cup uncooked)
3 cups fresh arugula
1 cup cherry tomatoes, halved
1 small cucumber, diced
1/4 small red onion, thinly sliced
1/3 cup kalamata olives, pitted & halved
1/2 cup feta cheese, crumbled
2 tbsp toasted walnuts or almonds (optional, for crunch)
Lemon-Oregano Dressing
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp red wine vinegar
1 tsp dijon mustard
1/2 tsp dried oregano (or 1 tsp fresh, finely chopped)
1 clove garlic, minced
Salt & freshly ground black pepper, to taste
Instructions
1. Cook grains: Prepare farro, barley, or bulgur according to package instructions. Drain and let cool slightly.
2. Make dressing: In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, oregano, garlic, salt, and pepper until smooth.
3. Assemble salad: In a large bowl, combine arugula, cooked grains, tomatoes, cucumber, onion, and olives. Toss with dressing.
4. Finish: Top with crumbled feta and nuts (if using). Serve immediately or chilled.
Serving Suggestions
Perfect as a light lunch or a side dish for grilled chicken, lamb skewers, or salmon.
Add chickpeas or grilled shrimp for extra protein.
Serve with warm pita bread and tzatziki for a full Mediterranean spread.
Notes & Tips
Bulgur is quickest (ready in ~10 min), while farro and barley take longer but add a nutty, chewy bite.
If prepping ahead, keep dressing separate and add just before serving.
Swap arugula with baby spinach if you prefer a milder green.
❓ frequently asked questions FAQ
Q: Can I make this salad ahead of time?
Yes — assemble the grains and veggies a few hours in advance. Add arugula, feta, and dressing just before serving.
Q: Can I make it gluten-free?
Yes — use quinoa, millet, or brown rice instead of barley/farro/bulgur.
Q: How long does it keep?
Up to 3 days in the fridge (without dressing mixed in).
Nutrition information
Calories: 340
Protein: 10g
Fat: 19g
Carbs: 36g
Fiber: 7g
Sodium: 410mg