Mediterranean Diet Wholesome Mixed Grain Salad

Bursting with vibrant Mediterranean flavors, this Wholesome Mixed Grain Salad is a nutritious blend of quinoa and farro, perfectly complemented by crisp cucumbers, juicy cherry tomatoes, and tangy kalamata olives. Finished with creamy crumbled feta, fresh parsley, and a zesty lemon-oregano dressing, this salad is a powerhouse of wholesome ingredients. Not only is it quick to prepare—ready in just 35 minutes—but it’s also ideal for meal prepping or serving as a refreshing side dish. Perfectly suited for the Mediterranean diet, this hearty, fiber-rich mixed grain salad is a delicious way to embrace healthy eating while savoring bold and balanced flavors.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Rinse the quinoa and farro under cold running water to remove any impurities.

Step 2

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.

Step 3

Once cooked, fluff the grains with a fork and let them cool to room temperature.

Step 4

In a large mixing bowl, combine the diced cucumber, cherry tomatoes, red bell pepper, red onion, and sliced kalamata olives.

Step 5

Add the cooled quinoa and farro to the bowl of vegetables and mix gently to combine.

Step 6

Sprinkle the crumbled feta cheese and chopped parsley over the salad.

Step 7

In a small bowl, whisk together the lemon juice, olive oil, dried oregano, salt, and black pepper to make the dressing.

Step 8

Pour the dressing over the salad and toss well to coat all the ingredients evenly.

Step 9

Taste and adjust seasonings as needed.

Step 10

Refrigerate the salad for at least 15 minutes before serving to allow the flavors to meld together.

Step 11

Serve chilled or at room temperature and enjoy!

Nutrition Facts

Serving size	(1443.6g)

Amount per serving	% Daily Value*
Calories	1542.3

Total Fat 89.1g	0%
Saturated Fat 25.0g	0%
Polyunsaturated Fat 0g
Cholesterol 100mg	0%
Sodium 4046.6mg	0%
Total Carbohydrate 147.6g	0%
Dietary Fiber 21.6g	0%
Total Sugars 17.0g
Protein 46.0g	0%

Vitamin D 0IU	0%
Calcium 885.5mg	0%
Iron 12.5mg	0%
Potassium 1677.8mg	0%

*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.

Source of Calories

Fat: 50.9%

Protein: 11.7%

Carbs: 37.5%