Kashi Salad
Elevate your mealtime with this vibrant and wholesome Kashi Salad, a delightful blend of hearty grains, fresh vegetables, and zesty Mediterranean flavors. Perfectly cooked Kashi grains create a nutty, chewy base, while crisp cucumber, juicy cherry tomatoes, and colorful red bell pepper add a refreshing crunch. Crumbled feta cheese and a sprinkle of fresh parsley add depth, and the homemade lemon-Dijon vinaigrette ties everything together with a tangy-sweet kick. Ready in just 35 minutes, this versatile salad is ideal as a side dish or a satisfying vegetarian main course. Packed with whole grains, bright veggies, and bold flavors, it’s a must-try for anyone seeking a healthy yet indulgent option for lunch, dinner, or meal prep.
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Recipe Information
Ingredients
- 1 cup Kashi (e.g., Kashi 7 Whole Grain Pilaf or similar grain blend)
- 2 cups Water
- 1 cup Cherry tomatoes, halved
- 1 cup Cucumber, diced
- 1 cup Red bell pepper, diced
- 0.25 cup Red onion, finely chopped
- 0.25 cup Fresh parsley, chopped
- 0.5 cup Crumbled feta cheese
- 3 tablespoons Extra-virgin olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Honey
- 1 teaspoon Dijon mustard
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse 1 cup of Kashi grains under cold water, then combine with 2 cups of water in a medium saucepan. Bring to a boil over medium-high heat.
Reduce the heat to low, cover, and simmer for 15-20 minutes until the grains are cooked and water is absorbed. Remove from heat, fluff with a fork, and let cool to room temperature.
While the grains cool, prepare the vegetables: halve 1 cup of cherry tomatoes, dice 1 cup of cucumber, dice 1 cup of red bell pepper, and finely chop 1/4 cup of red onion and 1/4 cup of parsley.
In a small bowl, whisk together 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon honey, 1 teaspoon Dijon mustard, 1/2 teaspoon salt, and 1/4 teaspoon black pepper to make the dressing.
In a large mixing bowl, combine the cooled Kashi grains, prepared vegetables, 1/2 cup crumbled feta cheese, and chopped parsley.
Pour the dressing over the salad and toss everything together until well combined.
Taste and adjust seasoning with additional salt or pepper, if needed.
Serve immediately or refrigerate for 30 minutes to allow the flavors to meld. Enjoy as a side dish or main course!
Nutrition Facts
Calories |
236 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.7 g | 19% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 604 mg | 26% | |
| Total Carbohydrate | 22.9 g | 8% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 6.8 g | ||
| Protein | 6.5 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 117 mg | 9% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 484 mg | 10% | |
*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.
