Ingredients
Scale
- 1 cup of quinoa
- 1 cup of farro or barley
- 1/2 cup of chickpeas, cooked or canned
- 1 cup of cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup of red onion, finely chopped
- 1/4 cup of fresh parsley, chopped
- 1/4 cup of fresh mint, chopped
- Juice of 1 lemon
- 2 tablespoons of extra virgin olive oil
- Salt and pepper to taste
- Optional: crumbled feta cheese or avocado slices
Instructions
- Begin by rinsing the quinoa and farro under cold water. Cook each grain separately in boiling water until tender—quinoa for about 15 minutes and farro for approximately 25 minutes. Drain and let them cool completely.
- While the grains are cooling, prepare your fresh ingredients. Halve the cherry tomatoes, dice the cucumber, chop the red onion, and finely cut the parsley and mint.
- In a large mixing bowl, combine the cooled grains, chickpeas, cherry tomatoes, cucumber, and red onion. Gently toss to integrate all the flavors evenly.
- Mix lemon juice and olive oil in a small bowl. Pour the dressing over the salad and toss well. Season with salt and pepper.
- Garnish with chopped parsley and mint. For extra richness, add crumbled feta cheese or avocado slices. Serve immediately or chill for 30 minutes for a cold, refreshing salad.
Notes
- Store leftovers in an airtight container for up to 2 days in the refrigerator.
- Add fresh herbs or cheese just before serving after storage for optimal flavor.
- This salad is great for meal prepping and can be customized with different grains and toppings.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: Mixing and Cooking
- Cuisine: Mediterranean
- Diet: Vegan if cheese is omitted
Nutrition
- Serving Size: 1 bowl
- Calories: 330 Kcal
- Sugar: 4g
- Sodium: 220mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg