Best 4 Mediterranean Grain Salad Recipes

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If you're looking for a flavorful and healthy grain-based dish, look no further than this Mediterranean Grain Salad recipe collection. With four delectable variations to choose from, this article offers a culinary journey through the vibrant flavors of the Mediterranean region.

From the classic Mediterranean Grain Salad, brimming with fresh vegetables, herbs, and a tangy dressing, to the hearty and protein-packed Mediterranean Quinoa Salad, each recipe promises a unique taste experience. For a delightful twist, try the Mediterranean Farro Salad with its nutty flavor and chewy texture. And if you're craving a meatless option, the Mediterranean Chickpea Salad combines chickpeas, quinoa, and a medley of vegetables in a flavorful dressing. With its emphasis on fresh ingredients, vibrant flavors, and wholesome grains, this collection is sure to tantalize your taste buds and nourish your body. Dive in and discover your favorite Mediterranean Grain Salad today!

Here are our top 4 tried and tested recipes!

SPICE-RUBBED PORK TENDERLOIN WITH A MEDITERRANEAN GRAIN SALAD



Spice-Rubbed Pork Tenderloin with a Mediterranean Grain Salad image

This easy, satisfying dinner offers three levels of flavor-building seasoning for quick-cooking pork tenderloin and your choice of farro, rice, or quinoa. Feel free to mix and match options 1-3 to make everyone happy.

Provided by Rhoda Boone

Categories     Dinner 1-2-3     Dinner     Pork     Pork Tenderloin     Grains     Cucumber     Tomato     Feta     Olive     Roast     Quick & Easy     Small Plates

Yield 4 servings

Number Of Ingredients 21

Option 1: "Plain" but seasoned:
2 small pork tenderloins (about 1 1/2 pounds total)
1 3/4 teaspoons kosher salt, divided
4 tablespoons olive oil, divided
3 cups cooked farro, rice, or quinoa
1 cup cucumber half moons
1 cup cherry tomatoes, halved
Option 2: A little more flavor:
1 teaspoon ground cumin
1 teaspoon light brown sugar
1 1/4 teaspoons freshly ground black pepper, divided
2 tablespoons fresh lemon juice
1/2 cup crumbled feta
Option 3: Take it next level:
2 teaspoons harissa paste
1 cup dry white wine or low-sodium chicken broth
4 tablespoons unsalted cold butter, cut into 8 pieces
2 teaspoons fresh lemon juice (optional)
Kosher salt, freshly ground pepper
1/2 cup coarsely chopped herbs, such as dill, parsley, and/or mint
1/4 cup pitted Kalamata olives, sliced in half lengthwise

Steps:

  • Option 1: "Plain" but seasoned:
  • Preheat oven to 375°F. Season pork all over with 1 tsp. salt. Heat 2 Tbsp. oil in a large, heavy, ovenproof skillet (preferably cast iron) over medium-high. Sear pork, turning occasionally, until browned on all sides, about 7 minutes. Transfer skillet to oven and roast, flipping pork halfway through, until an instant-read thermometer inserted into the thickest part of meat registers 145°F for medium/medium-rare, 10-12 minutes. Transfer pork to a cutting board (reserve skillet if you're going for Option 3) and let rest at least 5 minutes. Slice into medallions. Meanwhile, toss grains with remaining 2 Tbsp. oil and 3/4 tsp. salt in a large bowl. Fold in cucumbers and tomatoes, or serve them alongside.
  • Option 2: A little more flavor:
  • Before searing pork, add cumin, brown sugar, and 1 tsp. pepper to 1 tsp. salt. Rub all over pork, then follow cooking directions above. Fold lemon juice and remaining 1/4 tsp. pepper into grain salad. Top salad with feta before serving.
  • Option 3: Take it next level:
  • After searing pork, drain excess fat from skillet and heat over medium. Add harissa and cook, stirring constantly with a spatula or wooden spoon, until bubbling and slightly browned, about 30 seconds. Pour in wine or broth, increase heat to high, and cook, scraping up browned bits, until reduced by half, about 5 minutes. Remove skillet from heat and add butter, one piece at a time, whisking to incorporate after each addition until emulsified. Stir in lemon juice, if using (we especially like it with the chicken broth-based sauce); season with salt and pepper. Fold herbs and olives into grain salad. Divide pork and salad among plates and serve sauce alongside.

MEDITERRANEAN GRAIN SALAD



Mediterranean Grain Salad image

Enjoy this satisfying vegetarian main: a generous bulgur salad with crumbled goat cheese and juicy tomatoes.

Provided by Martha Stewart

Categories     Food & Cooking     Salad Recipes

Time 35m

Number Of Ingredients 8

1/3 cup medium-grind bulgur
Coarse salt and ground pepper
1 cup grape tomatoes, halved
1/2 cup fresh parsley, chopped
1/2 small shallot, minced
1 tablespoon red-wine vinegar
2 teaspoons olive oil
1 ounce fresh goat cheese, crumbled

Steps:

  • In a heatproof bowl, mix bulgur with 1/4 teaspoon salt and 1 cup boiling water. Cover, and let stand until tender but slightly chewy, about 30 minutes.
  • Drain bulgur in a fine-mesh sieve, pressing to remove liquid; return to bowl. Add tomatoes, parsley, shallot, vinegar, and oil. Season with salt and pepper, and toss. Top with cheese.

Nutrition Facts : Calories 358 g, Fat 16 g, Fiber 10 g, Protein 13 g

MEDITERRANEAN GRAIN SALAD



Mediterranean Grain Salad image

Categories     Salad     Potluck

Yield serves 4

Number Of Ingredients 9

1 1/3 cups medium-grind bulgur
Coarse salt and ground pepper
2 2/3 cups boiling water
1 pint grape tomatoes, halved
1 1/2 cups loosely packed fresh flat-leaf parsley, coarsely chopped
2 small shallots, minced
1/4 cup red-wine vinegar
2 tablespoons plus 2 teaspoons olive oil
4 ounces fresh goat cheese, crumbled

Steps:

  • In a heatproof bowl, combine bulgur, 1 teaspoon salt, and the boiling water. Cover and let stand until tender but slightly chewy, about 30 minutes.
  • Drain bulgur in a fine sieve, pressing to remove liquid; return to bowl. Add tomatoes, parsley, shallots, vinegar, and oil. Season with salt and pepper, and toss. Serve topped with cheese.
  • nutrition information
  • (Per Serving)
  • Calories: 358
  • Fat: 16.2g (5.6g Saturated Fat)
  • Protein: 12.9g
  • Carbohydrates: 44.9g
  • Fiber: 10.7g

MEDITERRANEAN GRAIN SALAD



Mediterranean Grain Salad image

Make and share this Mediterranean Grain Salad recipe from Food.com.

Provided by rbrynsaas

Categories     Grains

Time 40m

Yield 1 serving(s)

Number Of Ingredients 9

1/3 cup medium grind bulgur
coarse salt
ground pepper
1 cup grape tomatoes, halved
1/2 cup fresh parsley, chopped
1/2 small shallot, minced
1 tablespoon red wine vinegar
2 teaspoons olive oil
1 ounce fresh goat cheese, crumbled

Steps:

  • In a heatproof bowl, mix bulgur with 1/4 teaspoon salt and 1 cup boiling water. Cover, and let stand until tender but slightly chewy, about 30 minutes.
  • Drain bulgur in a fine mesh sieve, pressing to remove liquid; return to bowl. Add tomatoes, parsley, shallot, vinegar and oil. Season with salt and pepper, and toss. Top with cheese.

Nutrition Facts : Calories 389.7, Fat 18.8, SaturatedFat 7.3, Cholesterol 22.4, Sodium 185.2, Carbohydrate 46.2, Fiber 11.2, Sugar 1.2, Protein 14.2

Tips:

  • Use fresh, high-quality ingredients. This will make a big difference in the flavor of your salad.
  • Cook the grains according to package directions. Be sure not to overcook them, or they will become mushy.
  • Chop the vegetables into small, even pieces. This will help them to cook evenly and make the salad easier to eat.
  • Use a variety of vegetables. This will add color, flavor, and texture to your salad.
  • Don't be afraid to experiment with different dressings. There are many different ways to dress a grain salad, so find one that you like.
  • Serve the salad warm or cold. Both are delicious!

Conclusion:

Mediterranean grain salad is a healthy and delicious dish that is perfect for a summer picnic or potluck. It is also a great way to use up leftover grains and vegetables. With so many different variations, there is sure to be a Mediterranean grain salad that everyone will enjoy.

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