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Fresh and satisfying, this simple ancient grains salad features nutty farro, a variety of greens and herbs, Parmesan cheese, crispy homemade pita chips, and a simple lemony dressing. Perfect for a light lunch, dinner, or meal prep!

There is no time like the first month of a New Year when we are all so enthusiastic about getting our life together. Personally, I ALWAYS have some resolution that has to do with my diet.

Three years ago this January, my family made a commitment to eating more mindfully, and while it’s still very much a work in progress, we have loved experimenting with exciting new flavors and just feeling better about what we eat in general.

We do our best to stick to the general guidelines of the Mediterranean Diet, and here are some favorite Mediterranean diet dinners I’ve come up with in the last couple of years.

Did you know that the Mediterranean diet has been ranked the best diet for 6 years in a row now?

The Mediterranean diet has repeatedly been proven to be fantastic for reducing the risk of chronic diseases, such as heart disease, some cancers, and diabetes. This diet is excellent for promoting gut health because it is so predominantly plant-based.

The flexibility of the Mediterranean diet is one of its strongest features, and it is supported by a large number of excellent studies.

So, if you’re looking to make a similar shift in your life, check out my guide to the Mediterranean Diet.

Fresh flavorful salads and grains, as featured in this ancient grains salad are a great place to start.

Mediterranean Ancient Grains Salad

One of my personal favorite ways to eat Mediterranean is salads, and I have been loving this ancient grains salad. Mediterranean cuisine has some really delicious whole grain salads, and this farro arugula salad is fabulous and easy to make.

What is an Ancient Grains Salad?

This ancient grains salad is a delicious combination of fresh greens, crunchy homemade pita chips, tangy dressing, and nutty farro; an ancient grain.

What are ancient grains?

I don’t know what exactly comes to mind when you hear “ancient grains,” but if you’re thinking these grains have been sitting around for ages so they’re “ancient,” it would be funny but not true.

Theoretically, ancient grains are plants that have been grown for centuries or even millennia in the same manner (not necessarily actual grains; quinoa, for instance, is a seed). Some, like Amaranth grain, are over 8,000 years old!

Like domesticated animals and animals raised for food, the majority of plants and grains have undergone selective breeding in recent centuries for a number of reasons. Plants may be selectively bred to be heartier and better suited to tolerate changing weather, much as animals are selectively bred to be larger and more economical to keep.

Ancient grains are different because they have have remained “nearly” or “practically” unchanged through the ages.

Recent years have seen an increase in the popularity of ancient grains as food importers continue to comb the world for new foods to satisfy our ever-evolving western palates. While some ancient grains, like barley, have always existed but haven’t exactly been on trend, quinoa was the first to suddenly become quite fashionable. 

Whether they are truly old or not, all so-called ancient grains are whole grains, and just for that fact, they should be taken into account as a component of a balanced diet.

Ingredient Notes

Farro

Farro is a chewy, nutty-flavored ancient grain that originated in Egypt’s fertile crescent and is now primarily produced in Italy. Farro is low in calories and fat, while it is rich in protein, fiber, and antioxidants. It definitely qualifies as a “superfood”!

Farro is also processed in three methods, yielding whole grain, semipearled, or pearled farro. The cooking time would vary depending on the kind you use, so be mindful of that.

I like to use Bob’s Red Mill Farro, which is pearled. I find it cooks in far less time than mentioned on the package so be sure to start testing for doneness earlier than indicated (for this brand I start tasting after about 20 minutes instead of the 30 indicated).

If you don’t love, or can’t find farro, you can use any variety of ancient grains, or even a store bought blend of grains for this salad. You can also create your own custom blend, however different grains cook for different amounts of time, so be careful with that.

Dried cranberries

Dried cranberries add a little sweetness to this recipe. These chewy fruits go nicely with fresh vegetables like arugula, parsley leaves, and mint. However, feel free to substitute any other dried fruit like raisins, apricots, or cherries. Fresh apples or grapes could also be nice!

Pita Bread

This recipe wouldn’t be the same without crunchy homemade za’atar pita chips. Click here for a full post on how to make these chips. While you can use store bought pita chips, this homemade version takes 10 minutes to make and is so much better.

I use the Lebanese-style pitas with a pocket in the center, rather than the thicker Greek-style pitas because I like to split them to make thinner chips. The thinner chips don’t overwhelm the delicate greens the way thicker ones might.

I usually only use about half the pita chips in the salad, but I love to serve the extras on the side or later for snacking.

Arugula

I love the flavor of peppery arugula, but so many greens could work here. Baby spinach, spring mix, watercress, kale etc. would be great.

Step by Step Instructions

Cook the grains

1. Cook the farro or grain or blend of choice according to package directions in a big pot. Drain and rinse with cool water.

Make pita chips

2. Preheat the oven to 400°F. Cut the pitas into two rounds by cutting around the edges with kitchen shears or a knife (4 rounds total).

3. Brush the pita rounds with olive oil on both sides, then sprinkle with kosher salt and za’atar.

4. Stack the pitas on top of each other and cut into 8 triangles with a large knife. Arrange the triangles in a single layer on a large ungreased baking sheet.

5. Bake for 5 minutes, flipping once to brown evenly. Keep an eye on them since they burn quickly. Set aside to cool.

Make the dressing

6. Mix together the olive oil, lemon juice, salt, black pepper and honey in a small bowl to make the dressing.

Assemble!

7. Combine the farro, arugula, parsley, mint, green onions, cranberries, Parmesan, a few pita chips, and dressing in a big bowl.

8. Now toss the salad together to complete!

Tips to Make the Best Ancient Grains Salad

1. I prefer to start the grains first so that I can prepare the dressing and chop the vegetables while they cook. Then, as soon as the grains are finished, you can combine everything.
2. One of my favorite aspects of this ancient grain salad is how adaptable it is. The amount and variety of veggies are entirely up to personal preference. Experiment and find what works for you!
3. You can prepare grains ahead of time. After draining well, drizzle with extra virgin olive oil and mix to coat. Refrigerate for 3-5 days.