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Mediterranean Grain Salad with Fresh Vegetables and Herbs

This vibrant Mediterranean grain salad combines hearty mixed grains with fresh vegetables, herbs, and a zesty dressing for a nutritious, make-ahead meal.
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Prep Time 25 minutes
Cook Time 0 minutes
Total Time 25 minutes
Servings: 4
Course: Grain & Pasta Salads
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Notes

Ingredients
  

  • 300g cooked mixed grains see Recipe Notes
  • ⅔ cucumber
  • 2 large tomatoes
  • 1 medium red onion
  • ½ red pepper
  • 60g kale or other greens, tough stems discarded weight after prep
  • 1 small bunch fresh herbs (e.g., mint, parsley, dill, chives), tough stems removed
  • 6 tbsp extra virgin olive oil
  • 3 tbsp red wine vinegar
  • 2 cloves garlic, finely chopped
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1-2 tsp sugar or other sweetener optional

Equipment

  • Large mixing bowl
  • Jar with lid for dressing
  • Sharp knife and cutting board

Method
 

  1. Combine all dressing ingredients in a jar, shake well, and set aside.
  2. Place cooked grains in a large salad bowl.
  3. Dice cucumber, tomatoes, onion, and red pepper, then roughly chop kale and herbs.
  4. Add all vegetables and herbs to the grains.
  5. Shake dressing again and pour over the salad. Toss well to combine.
  6. Refrigerate for at least 30 minutes before serving.

Notes

  • For the mixed grains, try combinations like farro, barley, and quinoa; or bulgur, freekeh, and wild rice. Cook according to package directions and cool completely before using.
  • For meal prep: You can store the dressed grains separately from the vegetables for up to 3-4 days, combining just before eating. Alternatively, the fully mixed salad keeps well for 1-2 days in the refrigerator.
  • Add protein like chickpeas, feta cheese, grilled chicken, or salmon to make this a complete meal.