Mediterranean Four-Grain Salad with Lemon-Tahini Dressing

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A wholesome salad featuring a blend of four cooked grains tossed with fresh vegetables and a zesty lemon-tahini dressing. This mediterranean-inspired salads (vegetarian) ready in about 40 minutes blends quinoa, bulgur wheat, farro into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 350 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 20 min Cook: 20 min Serves 4 Mediterranean cuisine 350 cal/serving
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Ingredients

Instructions

  1. Step 1: Rinse 1/4 cup each of quinoa, bulgur wheat, farro, and couscous under cold water. In separate pots, cook quinoa and farro in boiling water for 15 minutes, bulgur wheat for 12 minutes, couscous by soaking in hot water for 5 minutes. Drain and cool all grains.
  2. Step 2: In a large mixing bowl, combine the cooled grains with 1 cup halved cherry tomatoes, 1 cup diced cucumber, 1/4 cup finely chopped red onion, 1/2 cup chopped fresh parsley, and 1/4 cup chopped fresh mint.
  3. Step 3: To make the dressing, whisk together 3 tbsp tahini, 3 tbsp fresh lemon juice, 2 tbsp olive oil, 3 tbsp water, 1 minced garlic clove, 1 tsp salt, and 1/2 tsp black pepper until smooth and creamy.
  4. Step 4: Pour the lemon-tahini dressing over the grain and vegetable mixture and toss gently until everything is evenly coated.
  5. Step 5: Chill the salad in the refrigerator for at least 30 minutes before serving to allow flavors to meld.

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Frequently asked questions

How long does Mediterranean Four-Grain Salad with Lemon-Tahini Dressing take to make?

Total time is about 40 minutes (20 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Mediterranean Four-Grain Salad with Lemon-Tahini Dressing?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Mediterranean Four-Grain Salad with Lemon-Tahini Dressing?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Mediterranean Four-Grain Salad with Lemon-Tahini Dressing for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Mediterranean Four-Grain Salad with Lemon-Tahini Dressing vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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