Grain Salad

 grain salad on a plate 

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

  1. Cook the whole grain according to package directions or the chart below. 
  2. In a small bowl, whisk the dressing ingredients until well combined. 
  3. In a large bowl, combine the cooked whole grains, drained and rinsed beans, chopped vegetables, and chopped herbs. 
  4. Pour the dressing over the salad and toss gently to combine. Adjust the seasoning with salt and pepper as needed.
  5. 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: 303
Fat: 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
Grain Salad Ideas

 

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

 

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