Heart-Healthy Wholesome Mixed Grain Salad
Bursting with vibrant flavors and nourishing ingredients, the Heart-Healthy Wholesome Mixed Grain Salad is your ultimate choice for a nutritious, delicious meal or side dish. This powerhouse recipe combines protein-packed quinoa, hearty farro, and a medley of fresh vegetables like cherry tomatoes, crisp cucumber, and colorful red bell pepper. Tossed with aromatic herbs such as parsley and mint, crunchy toasted almonds, and protein-rich edamame, every bite is a satisfying blend of textures and flavors. The zesty lemon-Dijon vinaigrette, optionally sweetened with a hint of honey, ties everything together while keeping the salad low in sodium and perfect for heart health. Ready in just under an hour and with a make-ahead option, it's ideal for meal prep, potlucks, or a wholesome weeknight dinner. Enjoy this fiber-rich, antioxidant-packed salad as a light lunch, or pair it with your favorite protein for a complete and balanced meal!
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Recipe Information
Ingredients
- 1 cup Quinoa
- 1 cup Farro
- 4 cups Vegetable stock (low-sodium)
- 1.5 cups Cherry tomatoes, halved
- 1 cup Cucumber, diced
- 1 Red bell pepper, diced
- 0.5 cup Fresh parsley, chopped
- 0.25 cup Fresh mint, chopped
- 0.25 cup Slivered almonds, toasted
- 0.75 cup Edamame (shelled, cooked)
- 3 tablespoons Fresh lemon juice
- 2 tablespoons Extra-virgin olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey (optional for added sweetness)
- 0.25 teaspoon Salt (optional, heart-healthy amounts)
- 0.25 teaspoon Black pepper, freshly ground
Instructions
Rinse the quinoa and farro under cold water using a fine-mesh sieve to remove any impurities or bitterness.
In a medium-sized pot, heat 2 cups of vegetable stock. Add the quinoa, bring to a boil, cover, and let simmer for 15 minutes or until the quinoa is cooked and fluffy. Remove from heat and set aside to cool.
In a separate pot, bring the remaining 2 cups of vegetable stock to a boil. Add the farro, reduce the heat to medium, and simmer uncovered for about 25-30 minutes until tender but still chewy. Drain any excess liquid and set aside to cool.
While the grains are cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, and chop the parsley and mint. Set aside.
Toast the slivered almonds in a dry skillet over medium heat, stirring frequently, until lightly golden and fragrant. Remove from the heat and set aside to cool.
In a small bowl, whisk together the lemon juice, extra-virgin olive oil, Dijon mustard, honey (if using), salt, and black pepper to create the vinaigrette.
Once the grains have cooled, combine the quinoa, farro, cherry tomatoes, cucumber, red bell pepper, parsley, mint, almonds, and edamame in a large mixing bowl.
Pour the vinaigrette over the salad and toss gently to ensure everything is evenly coated.
Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed.
Serve chilled or at room temperature. This salad can be stored in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
2092 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.4 g | 89% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2513 mg | 109% | |
| Total Carbohydrate | 300.1 g | 109% | |
| Dietary Fiber | 46.0 g | 164% | |
| Total Sugars | 36.1 g | ||
| Protein | 82.7 g | 165% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 851 mg | 65% | |
| Iron | 26.6 mg | 148% | |
| Potassium | 3952 mg | 84% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
