Mediterranean Ancient Grains Salad

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An ancient grains salad is one of our favorite sides to make! It's hearty, nutritious, full of fiber and tastes amazing. We like to add roasted peppers to ours and pair it with a pickled pepper oil for added bursts of flavor.

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What are Ancient Grains?

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While there is no “official” definition of what makes a grain considered an ancient grain, ancient grains are widely accepted as grains that have appeared naturally throughout time that mankind has fed off of for centuries. These grains differ from many of the grains popular in nowadays because they have not been genetically altered or processed to be mass-produced or distributed.

Some ancient grains that are beginning to become popular again are farro, Kamut, sorghum, teff, millet, quinoa, amaranth, and some kinds of rice such as forbidden black rice and heirloom varieties of wild rice. These grains are revered for their nutrient-dense composition and the ease with which the body can process them. They are also naturally healthier than processed grains because they require less pesticides to survive, and have a smaller carbon footprint.

While there are plenty of ancient grains you can pick from when making this salad, we chose to use a combination of Kamut, farro, and quinoa because of the variation in size and texture that each grain presented.

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Ancient Grains Used in this Recipe

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Kamut: An ancient grain that originated in Egypt. Kamut literally translates to “wheat” in Egyptian and is known for its large size and nutty flavor. Kamut is a great grain to cook because it holds its texture nicely and is packed with protein along with numerous other vitamins and minerals. Kamut can often be tolerated by those who have gluten intolerance even though it is considered to be a relative to wheat.

Farro: Farro is similar to Kamut, but a little smaller, and is packed with both fiber and protein. Farro, which is a staple grain throughout Italy, has a slightly nutty flavor when cooked and maintains a firm bite, similar to al dente pasta when cooked properly.

Quinoa: Quinoa, which has once again risen in popularity, is actually an ancient grain that was considered by the ancient Incans to be a sacred food and has been eaten for thousands of years. Quinoa has become very popular again because of its easy-to-grow nature and the fact that it is packed with vitamins and minerals. Quinoa, unlike some of the other ancient grains, is actually an edible seed that comes from the grain. While it does come from grain, quinoa is still gluten-free and has numerous health benefits such as being a good source of protein, fiber, minerals, and antioxidants.

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Ingredients for the Best Ancient Grains Salad

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• Quinoa: We use tri-colored quinoa because of its variations in color and texture.
• Farro: Any farro will do!
• Kamut: You can use whatever whole-grain Kamut you have available but make sure that you adapt the cooking process if the directions differ from what we have listed.
• Herbs: We chose Italian flatleaf parsley and fresh mint for this recipe because of the freshness they bring to the salad. If other herbs are preferred, by all means, use what you prefer or have.
• Citrus: Both the lemon zest and juice are used here to “brighten” the flavors of the salad and provide a nice burst of flavor. If you don’t have citrus, feel free to replace it with a fine vinegar to balance the flavors of the salad.
• Olive Oil: The key here is to use high-quality extra virgin olive oil. With olive oil, you can usually taste the difference in quality. I like to use olive oil to provide some body to the salad and use the oil to help “hydrate” the grains and keep them from absorbing all of the liquid and becoming dry.
• Baby Bell Peppers: Sweet Baby Bell Peppers are preferred here because of their flavor and how they look when cut. If you cannot find them, simply replace them with diced bell peppers.
• Peppadew Peppers: We use these pickled peppers because of their perfect balance of sweet/spicy/acidic flavors. In the event you can't find Peppadews, you can replace them with another pickled pepper but you may need to adjust the seasoning at the end.

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Tips for Making Ancient Grains Salad

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1. Cook each grain separately: grain cooking times typically vary greatly so while we have added generic cooking instructions for each grain above, it is best to defer to the instructions on the package of each of your grains because some brands vary in their processes which can alter cooking times and techniques.
2. Season each grain type individually: This will allow for even seasoning but be sure to add the salt towards the end of the cooking process because adding salt to the grain before it hydrates can cause an increase in cooking time.
3. Dress the grains: When adding the remaining ingredients to the grains after cooking them, be sure to dress the grains when they are still warm so that the grains fully absorb the flavors. When you chill the grains, they become less porous and are less likely to absorb all of the flavors.

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Cheers and eat well!