This vibrant Ancient Grain Salad combines protein-packed quinoa and lentils, roasted peppers, olives, and tangy feta for a delicious and healthy lunch or side dish. Something sweet, something salty, something crunchy, something creamy, this salad has it ALL! 😍🥗🥬🌿
Ancient grain goodness and what is an ancient grain
According to the Whole Grain Council, all whole grains are considered ancient, even though modern wheat that has been bred and changed is not. But einkorn, farro, Kamut, spelt black barley, red and black rice, blue corn and seeds (or pseudocereals) such as sorghum, teff, millet, quinoa or amaranth are falling in the ancient grains category.
In this recipe I used a blend of red, black, and white quinoa (this was a store bought ready mix). These ancient grains are not only delicious but also a source of complete protein, meaning they contain all nine essential amino acids your body needs. They’re also high in fiber, keeping you feeling fuller for longer.
What you’ll love about this recipe
Ancient grains are powerhouses: you cannot go wrong with any of the grains or pseudocereals. If you want to swap different ancient grains, I really encourage you to try them all: you will experience different textures and bites and increase the amount of plant-based foods in your diet.
- Nutrient-Rich: Ancient grains like quinoa are a great source of protein and fiber. And if you add a variety of veg, nuts and seeds you enhance the nutrition.
- Flavor Explosion: My recipe includes roasted peppers (rather than raw), olives, and a tangy lemon dressing to create a delicious burst of taste.
- Versatile: Feel free to swap some of the ingredients to suit your preferences!
- Perfect for All Occasions: Enjoy it for lunch, a light dinner, or a potluck side. And ideal meal prep.
- Quick and Easy to make: It takes mere minutes to put together and you can batch it up in advance too.
Watch how to make ancient grain salad
Ingredients you’ll need
- Quinoa mix (black, white and red) – or experiment with other ancient grains.
- Roast peppers – I roast my own, but store bought work well too, just drain them well to avoid too much wetness.
- Olives – something salty.
- Salad leaves – Bring freshness to the salad.
- Lentils – I used canned, drained green lentils, my favorite ones are Bijoux Verts Lentils. They are an added protein especially if you are making this a main meal.
- Pomegranate seeds – something sweet, the juiciness is so addictive!
- Feta cheese – cubed. It gives a smoothness and creaminess that weaves through to make the salad more satisfying, whilst a little sharp too.
- A simple dressing made from EVOO, lemon juice, oregano, salt and black pepper. You need a little zing and to bring all flavors together.
- Nuts– Roast flaked hazelnuts and crushed pistachios – top for a crunchy finish. Toasted seeds could work well here too.
- Sprigs of mint and marjoram – or any herbs you fancy.
How to make ancient grain salad (step-by-step)
Time needed: 1 hour
This vibrant Ancient Grain Salad combines protein-packed quinoa, lentils, and flavorful veggies for a satisfying and healthy meal! Something sweet, something salty, something crunchy, something creamy, this salad has it ALL!
- Cook the quinoa
Rinse the quinoa mix well under cold water. In a saucepan, add cold water, quinoa and bring to a boil. Reduce heat, and simmer uncovered for 15 minutes, adding the salt near the end. Once cooked, let it cool.
- Prepare the veggies (and fruit)
While the quinoa cooks, roast or grill the peppers (optional, but desired, for added smokiness). Peel their skins and remove the seeds, then tear into thin-ish strips. Peel the pomegranate and reserve seeds (around half of the fruit). Set aside.
- Prepare all the other ingredients and dressing
Slice olives, drain the lentils, chop nuts and herbs and prepare salad leaves. Cube the feta or if you use cubed from brine, drain it well on kitchen paper towels. make a simple dressing with olive oil, lemon juice, oregano, salt and pepper.
- Dress, mix, and serve!
In a large bowl or platter, gently combine the cooled quinoa, lentils, roasted peppers, pomegranate seeds, salad leaves, olives and feta cubes. Pour the dressing over the salad and toss gently to coat. Garnish with roasted hazelnut flakes, crushed pistachios, and fresh mint sprigs before serving. Top with more feta when serving (I know I will 😜)
Pro Tips
- Add a little less water to quinoa when cooking and watch it, you don’t want it too wet. Add more hot water if not finished cooking as needed.
- Roast Your Own Peppers: For extra smoky flavor, roast peppers on the grill or directly over a gas stovetop burner until blackened, then peel and tear.
- Prep Ahead: Cook the quinoa and roast peppers in advance and allow to cool down. Or even refrigerate and mix the salad later or the next day.
- I topped up my salad with more feta cubes that have been kept in a jar with extra virgin olive oil, slices of garlic and lots of thyme. It was amazingly delicious! 😋😍
- Reserve some dressing to drizzle more if you want it a little sharper.
- Only add salad leaves before serving, otherwise they will wilt.
Preparation time
It takes around 15 minutes to prepare the veggies.
I am being generous here, because I know myself (not always super organised 😉).
cooking time
Quinoa takes 15-20 minutes to cook. I found that the packet instructions mention 20 minutes, but it cooked much quicker. If you roast your peppers, you can do so whilst quinoa is boiling.
Cooling time
Quinoa and roast peppers – at least 20 minutes or overnight in the fridge.
Total time
You have a healthy flavorsome dish in just under one hour.
Nutritional benefits
Of course the abundance of grains, lentils and vegetables makes this dish such a wholesome nourishing option. Feed those friendly gut bacteria happy!
Servings
Even though the quinoa pack instructions recommend 60 g quinoa per person, once you add everything else, I found that this recipe yields 4 portions and enough leftovers for next day’s lunch.
What to serve with ancient grain salad
- Grill: Pair this salad with grilled chicken, fish or tofu for a complete meal. I have a lip-smacking grilled chicken supreme recipe or lamb koftas that would go great with this salad.
- Serve it alongside more roasted vegetables for a vegetarian feast.
- Packed lunch: Leftovers are a God sent. I make a batch that lasts several days and switch it up with different ingredients for my work lunch. I often get comments about how gorgeous and healthy my lunch looks 😜!
variations and substitutions
- This recipe is VEGETARIAN!
- VEGAN: For a vegan option, skip the feta 😉
- If you’re not a quinoa fan, use brown rice, farro, or another whole grain of your choice.
- Pulses Swap: Don’t have lentils? Chickpeas or other beans work well too! Even broad beans! Now, that’s another beautiful fresh salad, my broad bean salad with mozzarella!
- Change the Cheese: Goat cheese or crumbled blue cheese add a different flavor profile.
- Dressing Options: Swap lemon juice for balsamic vinegar. I often drench the roasted peppers in some balsamic vinegar, then use that liquid as my dressing. The slightly smokiness left from the peppers is wonderful!
- Other veggies: Add diced cucumber, cherry tomatoes, or avocado for extra freshness.
- Dave is not a fan of olives, if you aren’t a fan either, why not try sundried tomatoes instead?
This Ancient Grain Salad is a delicious and nutritious way to incorporate these power-packed grains into your healthy meal repertoire. Because it lends itself to endless variations and easy prep ahead, it’s a recipe you’ll come back to again and again. No more boring limp salad for lunch routine, my lovelies, just tasty goodness with lots of textures and colors🌈!
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recipe FAQ
Yes, you can substitute quinoa with bulgur wheat, farro, barley, spelt or even brown rice for a different texture and flavor profile.
Store the salad in an airtight container in the refrigerator for up to 3 days. Or just store the cooked grains and drained lentils separately and assemble before eating. Otherwise salad leaves might not be at their best.
Absolutely! I often make more and keep in a jar in the fridge for up to a week.
Yes, quinoa is naturally gluten-free. But please check the ingredients especially if you use store-bought dressing for any potential gluten sources.
Yes, you will find that the ready to eat quinoa pouches come in different weights, some are 150 g, some are 250 g! 60 g of uncooked should make around 180 g cooked quinoa, so you can gauge how many pouches you may need if you want to make it for the whole family. It won’t be economical though, but if you are in a pinch for time, go for it!
Ancient grain salad
Equipment
- 1 sauce pan for cooking quinoa
- 1 grill or gas stove to grill peppers
- 1 large bowl or platter for mixing the salad
- 1 small bowl for making the dressing
Ingredients
- 180 g quinoa mix
- 400 ml water
- 1/2 tsp salt
- 2 roast peppers (roast your own or store bought)
- Handful of olives sliced
- Handful of salad leaves
- 1 can (or 400 g) lentils drained
- 1 Pomegranate seeds reserved
- 100 g Feta cubed
For the dressing
- 3 tbsp olive oil
- 1 lemon juice from half a lemon
- 2 tsp dried oregano
- Salt and black pepper to taste
To garnish
- 2 tsp roast hazelnut flakes
- 2 tsp crushed pistachios
- sprigs of mint
Instructions
Cook the quinoa
- Rinse the quinoa mix well under cold water. In a saucepan, add cold water, quinoa and bring to a boil. Reduce heat, and simmer uncovered for 15 minutes, adding the salt near the end. Once cooked, let it cool.
Prepare the veggies (and fruit)
- While the quinoa cooks, roast or grill the peppers. Peel their skins and remove the seeds, then tear into thin-ish strips. If using store-bought just drain on kitchen paper. Peel the pomegranate and reserve seeds (around half of the fruit). Set aside.
Prepare all the other ingredients and dressing
- Slice olives, drain the lentils, chop nuts and herbs and prepare salad leaves. Cube the feta or if you use cubed from brine, drain it well on kitchen paper towels. make a simple dressing with olive oil, lemon juice, oregano, salt and pepper.
Dress, mix, and serve!
- In a large bowl or platter, gently combine the cooled quinoa, lentils, roasted peppers, pomegranate seeds, salad leaves, olives and feta cubes. Pour the dressing over the salad and toss gently to coat. Garnish with roasted hazelnut flakes, crushed pistachios, and fresh mint sprigs before serving. Top with more feta when serving if liked.
Video
Notes
- Add a little less water to quinoa when cooking and watch it, you don’t want it too wet. Add more hot water if not finished cooking as needed.
- Roast Your Own Peppers: For extra smoky flavor, roast peppers on the grill or directly over a gas stovetop burner until blackened, then peel and tear.
- Prep Ahead: Cook the quinoa and roast peppers in advance and allow to cool down. Or even refrigerate and mix the salad later or the next day.
- Top the salad with more feta cubes (I keep mine in a jar with extra virgin olive oil, slices of garlic and lots of thyme). Absolutely delicious! 😋😍
- Reserve some dressing to drizzle more if you want it a little sharper.
- Only add salad leaves before serving, otherwise they will wilt.
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