Grain Salad

Serves: 6 Servings
Items Needed:
Large pot with lid, small bowl, large bowl
Ingredients
- 1 cup whole grains of choice, dry
- 1 can (15oz) beans of choice, drained and rinsed
- 3 cups non-starchy vegetables of choice, chopped
- 1/2 cup fresh herbs, chopped
Dressing Ingredients:
- 1/4 cup olive oil
- 2 tablespoons citrus juice
- 1 tablespoon vinegar of choice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1 teaspoon dried herbs of choice
- Salt and pepper, to taste
Directions
- Cook the whole grain according to package directions or the chart below.
- In a small bowl, whisk the dressing ingredients until well combined.
- In a large bowl, combine the cooked whole grains, drained and rinsed beans, chopped vegetables, and chopped herbs.
- Pour the dressing over the salad and toss gently to combine. Adjust the seasoning with salt and pepper as needed.
- Let the salad sit for at least 15 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Information (per 1 serving)
Calories: 303Fat: 11g
Carbs: 40g
Protein: 11g
Fiber: 11g
Sodium: 410mg
Non-Starchy Vegetables: arugula, romaine, broccoli, cauliflower, brussels sprouts, cabbage, onions, garlic, leeks, shallots, carrots, radishes, turnips, beets, zucchini, yellow squash, bell peppers, jalapenos, tomatoes, cucumbers, celery, asparagus, green beans, mushrooms, eggplant, etc.
Whole Grain Cooking Times
Whole Grain | Water Ratio (per 1 cup dry grain) |
Cook Time | Total Carbs (per cup dry/cooked) |
Quinoa | 2 cups | 15-20 minutes | 89g / 20g |
Brown Rice | 2.5 cups | 45-50 minutes | 97g / 32g |
Farro | 2.5 cups | 30-40 minutes | 110g / 32g |
Barley | 3 cups | 45-60 minutes | 123g / 32g |
Bulgur | 2 cups | 10-15 minutes | 124g / 44g |
Wild Rice | 3 cups | 45-60 minutes | 136g / 44g |
Mediterranean:
- Salad: quinoa, chickpeas, cherry tomatoes, cucumber, red bell pepper, red onion, Kalamata olives, fresh parsley, fresh mint
- Dressing: olive oil, lemon juice, red wine vinegar, garlic, oregano
Southwest:
- Salad: farro, black beans, corn kernels, cherry tomatoes, red bell pepper, red onion, cilantro, avocado
- Dressing: olive oil, lime juice, cumin, chili powder
Asian-Inspired:
- Salad: brown rice, edamame, shredded carrots, red cabbage, green onions, bell peppers, sesame seeds
- Dressing: olive oil, soy sauce, rice vinegar, sesame oil, ginger, garlic, honey
Caprese:
- Salad: farro, white beans, cherry tomatoes, mozzarella pearls, red onion, Kalamata olives, artichoke hearts, fresh basil
- Dressing: olive oil, balsamic vinegar, garlic, Italian seasoning
Fresh Spring Produce:
- Salad: bulgur, chickpeas, asparagus, peas, radishes, fresh mint, feta cheese
- Dressing: olive oil, lemon juice, Dijon mustard, honey
Grilled Summer Vegetables:
- Salad: quinoa, kidney beans, grilled zucchini, grilled cherry tomatoes, grilled eggplant, grilled red onion, fresh basil, Parmesan cheese