Ancient Grain and Vegetable Salad Costco Recipe Ideas

Updated On: October 8, 2025

If you’re looking for a vibrant, nutritious, and satisfying salad that uses wholesome ancient grains paired with fresh vegetables, then this “Ancient Grain and Vegetable Salad Costco Recipe” is just what you need.

Perfect for meal prepping or an easy weeknight dinner, this recipe combines the hearty texture of ancient grains with a colorful medley of vegetables and a tangy dressing that ties everything together beautifully.

Whether you’re a seasoned salad lover or just starting to explore the world of nutrient-packed meals, this recipe offers a delightful balance of flavors and textures that will keep you coming back for more.

Using ingredients that are easily sourced from Costco, this salad is budget-friendly without compromising on quality or taste. Plus, it’s incredibly versatile—feel free to customize it with your favorite veggies or grains.

Ready to dive into a bowl of wholesome goodness? Let’s get started!

Why You’ll Love This Recipe

This ancient grain and vegetable salad is more than just a side dish. It’s a complete meal packed with fiber, protein, and vitamins from a variety of colorful vegetables.

Here’s why this recipe stands out:

  • Wholesome Ingredients: Ancient grains like quinoa, farro, and barley provide a nutty flavor and chewy texture, offering sustained energy.
  • Loaded with Vegetables: Fresh veggies add crunch, color, and essential nutrients, making this salad as healthy as it is tasty.
  • Simple to Prepare: With most ingredients available at Costco and a straightforward cooking process, it’s perfect for busy lifestyles.
  • Customizable: Swap out or add your favorite vegetables, nuts, or seeds to make it your own.
  • Great for Meal Prep: Keeps well in the fridge for up to 4 days, making lunches and dinners quick and easy.

Ingredients

  • 1 cup ancient grain blend (quinoa, farro, barley mix)
  • 2 ½ cups water or vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1 cup shredded carrots
  • 1 red bell pepper, diced
  • ½ cup red onion, finely chopped
  • 1 cup cooked chickpeas (canned or pre-cooked)
  • ¼ cup fresh parsley, chopped
  • ¼ cup fresh mint, chopped
  • ¼ cup toasted pumpkin seeds or sunflower seeds
  • 2 tablespoons extra virgin olive oil
  • Juice of 1 lemon
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon maple syrup or honey
  • Salt and freshly ground black pepper, to taste

Equipment

  • Medium saucepan with lid
  • Large mixing bowl
  • Cutting board
  • Sharp knife
  • Measuring cups and spoons
  • Whisk or fork (for dressing)
  • Colander or fine strainer
  • Salad serving bowl or airtight container (for storage)

Instructions

  1. Prepare the ancient grains: Rinse the ancient grain blend under cold water using a fine strainer. Drain well.
  2. Cook the grains: In a medium saucepan, combine the rinsed grains and 2 ½ cups of water or vegetable broth. Bring to a boil over medium-high heat.
  3. Simmer: Once boiling, reduce heat to low, cover, and simmer for about 20-25 minutes or until grains are tender and liquid is absorbed. Remove from heat and let it rest for 5 minutes.
  4. Fluff and cool: Fluff the grains with a fork and transfer to a large mixing bowl to cool to room temperature.
  5. Prepare the vegetables: While the grains are cooking, chop the cherry tomatoes, cucumber, shredded carrots, red bell pepper, and red onion. Add them to the bowl with the cooled grains.
  6. Add chickpeas and herbs: Rinse and drain chickpeas, then add them to the bowl along with chopped parsley and mint.
  7. Make the dressing: In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, Dijon mustard, maple syrup or honey, salt, and pepper until emulsified.
  8. Toss the salad: Pour the dressing over the grain and vegetable mixture. Toss gently to combine all ingredients evenly.
  9. Finish with seeds: Sprinkle toasted pumpkin or sunflower seeds on top for a delightful crunch.
  10. Chill or serve immediately: For best flavor, refrigerate the salad for at least 30 minutes before serving, but it also tastes great right away.

Tips & Variations

“For an extra boost of protein, try adding grilled tofu or tempeh cubes. If you prefer a creamier texture, a dollop of hummus or tahini mixed into the dressing works wonders!”

  • Grain swaps: Use other ancient grains like amaranth, millet, or bulgur if you prefer.
  • Veggie variations: Add roasted sweet potatoes, steamed broccoli, or avocado for added richness.
  • Dressing tweaks: Add a pinch of chilli powder for a subtle kick or swap lemon juice for lime for a different citrus twist.
  • Make it vegan: Use maple syrup instead of honey to keep the recipe 100% plant-based.
  • Storage tips: Store dressing separately if preparing ahead to keep the salad crisp.

Nutrition Facts

Nutrient Per Serving (approx.)
Calories 350 kcal
Protein 12 g
Carbohydrates 50 g
Dietary Fiber 8 g
Fat 10 g
Vitamin A 70% DV
Vitamin C 60% DV
Iron 15% DV

Serving Suggestions

This ancient grain and vegetable salad pairs wonderfully as a main dish or a side. Serve it alongside grilled vegetables or a light soup for a complete meal.

It also makes an excellent packed lunch or picnic option.

For a Mediterranean-inspired meal, add some sliced olives and a few cubes of vegan feta. Alternatively, incorporate it into a wrap with fresh greens for a portable, healthy option.

If you’re interested in exploring more wholesome salad ideas, check out our Best Vegan Salad Bowl Recipes for Fresh Healthy Meals.

Conclusion

This Ancient Grain and Vegetable Salad Costco Recipe is a shining example of how simple, nutritious ingredients can come together to create a dish that’s both delicious and nourishing. The combination of ancient grains and fresh veggies provides a satisfying texture and a complex flavor profile that’s perfect for any season.

Whether you’re preparing it for a quick weekday lunch or a laid-back weekend dinner, it’s a versatile recipe that fits effortlessly into a healthy lifestyle.

Not only does this salad keep well in the fridge for easy meal prep, but it also invites creativity with endless ways to customize based on what’s in your pantry. For more inspiration on healthy grain-based meals, don’t miss our Ancient Grains Vegetarian Recipes for Healthy Delicious Meals.

Enjoy the vibrant flavors and nourishing goodness of this salad as part of your balanced diet!

📖 Recipe Card: Ancient Grain and Vegetable Salad Costco Recipe

Description: A hearty and nutritious salad featuring a blend of ancient grains and fresh vegetables, perfect for a healthy meal. This recipe is inspired by Costco's popular ready-to-eat salad.

Prep Time: PT15M
Cook Time: PT25M
Total Time: PT40M

Servings: 6 servings

Ingredients

  • 1 cup quinoa
  • 1 cup farro
  • 1 cup bulgur wheat
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1/2 cup red bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1/2 cup fresh parsley, chopped
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons lemon juice
  • Salt and pepper to taste

Instructions

  1. Rinse quinoa, farro, and bulgur wheat under cold water.
  2. Cook quinoa in 2 cups water until fluffy, about 15 minutes.
  3. Cook farro and bulgur wheat together in 3 cups water until tender, about 20 minutes, then drain.
  4. Let all grains cool to room temperature.
  5. In a large bowl, combine cooled grains, cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
  6. Whisk olive oil, lemon juice, salt, and pepper in a small bowl.
  7. Pour dressing over salad and toss to combine.
  8. Sprinkle feta cheese on top before serving.

Nutrition: Calories: 320 kcal | Protein: 10 g | Fat: 14 g | Carbs: 38 g

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Marta K

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