Description
This hearty, nutritious bowl combines quinoa and farro with fresh Mediterranean vegetables, tangy feta, and a bright lemon dressing. Perfect for meal prep or a satisfying lunch that actually keeps you full!
Prep Time: 20 minutes | Cook Time: 0 minutes | Total Time: 20 minutes | Servings: 4
Ingredients
For the Grain Base:
- 1 cup quinoa, cooked and cooled (about 3 cups cooked)
- 1 cup farro, cooked and cooled (about 2.5 cups cooked)
For the Mediterranean Mix:
- 1 cup cherry tomatoes, halved (or regular tomatoes diced)
- 1 medium cucumber, diced (English cucumbers work great)
- 1/2 red onion, finely chopped (don’t go bigger or it’ll overpower)
- 1/2 cup Kalamata olives, sliced (or your favorite Mediterranean olives)
- 1/4 cup fresh parsley, chopped (flat-leaf is best)
- 1/4 cup feta cheese, crumbled from a block (tastes so much better than pre-crumbled)
For the Lemon Dressing:
- 3 tablespoons extra-virgin olive oil (use the good stuff)
- 2 tablespoons fresh lemon juice (about 1 large lemon)
- Salt and pepper to taste
Instructions
- Make sure your quinoa and farro are completely cooked and cooled—warm grains will make everything mushy.
- In a large bowl, combine the cooled quinoa and farro, gently mixing to distribute evenly.
- Add halved cherry tomatoes, diced cucumber, finely chopped red onion, sliced olives, and fresh parsley to the grains.
- Drizzle extra-virgin olive oil and fresh lemon juice over the entire mixture.
- Season generously with salt and pepper—grain salads need more seasoning than you think.
- Toss everything gently but thoroughly until all ingredients are well coated with dressing.
- Gently fold in crumbled feta cheese last to prevent it from breaking apart completely.
- Taste and adjust seasoning, adding more lemon juice, olive oil, or salt as needed.
- Serve immediately at room temperature or chill for 30 minutes for a refreshing cold salad.
Nutrition Information (Per Serving):
- Calories: 385
- Carbohydrates: 52g
- Protein: 14g
- Fat: 15g
- Fiber: 8g
- Sodium: 420mg
- Iron: 20% DV (quinoa and farro are iron powerhouses!)
- Magnesium: 25% DV
Notes:
- Cook grains according to package directions and cool completely before assembling
- Taste and adjust the lemon-oil balance to your preference—some people like it more acidic
- This salad actually gets better as it sits, making it perfect for meal prep
- Finely chop the red onion so it adds flavor without overwhelming
Storage Tips:
- Keeps in the refrigerator for up to 4 days, getting more flavorful over time
- Store in an airtight container and give it a good stir before serving
- May need a splash more lemon juice and olive oil after storage
- Don’t freeze—the texture of the vegetables and grains will be compromised
Serving Suggestions:
- Complete meal: Serve as-is for a satisfying vegetarian lunch or dinner
- Protein boost: Top with grilled chicken, salmon, or chickpeas for extra heartiness
- Side dish: Perfect alongside grilled meats or fish for Mediterranean dinners
- Picnic perfect: Travels well and tastes great at room temperature
Mix It Up (Recipe Variations):
- Protein Power: Add white beans, chickpeas, or grilled chicken for extra staying power
- Veggie Boost: Include roasted red peppers, artichoke hearts, or fresh mint
- Different Grains: Try bulgur, barley, or wild rice instead of farro
- Herb Garden: Experiment with fresh dill, oregano, or basil for different flavor profiles
What Makes This Recipe Special:
This Mediterranean grain salad bowl celebrates the time-tested combination of whole grains, fresh vegetables, and simple seasonings that forms the foundation of healthy Mediterranean eating. By combining two different grains with classic Mediterranean flavors, this recipe creates a satisfying meal that’s both nutritious and delicious—proving that healthy food can be incredibly flavorful and completely satisfying when prepared with quality ingredients and proper technique.