Ancient Grain Salad with Roasted Vegetables

Ancient Grain Salad with Roasted Vegetables recipe videos

Ancient Grain Salad with Roasted Vegetables is a hearty, modern dish that combines cooked whole grains like farro, quinoa, or freekeh with a colorful medley of oven-roasted vegetables such as bell peppers, zucchini, and red onion. Often dressed with a bright vinaigrette and topped with fresh herbs or feta, it's a versatile meal popular in health-conscious and farm-to-table cuisines, particularly in North America and Europe.

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🍽️ Nutrition at a glance

This dish is typically well-balanced, providing complex carbohydrates from the grains, plant-based protein, and healthy fats from the olive oil used in roasting and dressing. It's rich in fiber, vitamins, and minerals, with a rough calorie range of 350-450 per serving depending on portion sizes and added ingredients.

Nutrition breakdown

Calories	320 kcal
Protein	10 g
Carbs	50 g
Fat	12 g
Fiber	8 g
Sugar	6 g
Sodium	450 mg
Potassium	450 mg
Iron	4 mg
Magnesium	80 mg
Phosphorus	180 mg
Folate	120 mcg
Vitamin C	25 mg
Vitamin K	45 mcg
Vitamin A	300 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

The use of 'ancient grains' connects the dish to thousands of years of agricultural history, as many of these grains were staple foods for civilizations like the Incas and Egyptians. Nutritionally, these whole grains often have a lower glycemic index and a more robust nutrient profile than modern refined grains, making the salad both a historical nod and a contemporary nutritional powerhouse.