Low Fat Wholesome Mixed Grain Salad
Elevate your salad game with this Low Fat Wholesome Mixed Grain Salad—a vibrant, nutrient-packed dish that's as hearty as it is healthy. Featuring a medley of quinoa, farro, and brown rice, this recipe strikes the perfect balance between high-fiber whole grains and crisp, fresh veggies like cherry tomatoes, cucumber, baby spinach, and red bell pepper. Tossed in a zesty homemade dressing of olive oil, lemon juice, Dijon mustard, and a touch of honey, every bite bursts with flavor and wholesome goodness. Quick to prepare and versatile, this salad makes an excellent lunch, side dish, or meal prep option. Whether you're seeking a low-fat, nutrient-dense meal or simply craving a satisfying vegetarian dish, this recipe has it all.
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Recipe Information
Ingredients
- 1 cup Quinoa
- 1 cup Farro
- 1 cup Brown rice
- 6 cups Water
- 1 cup Cherry tomatoes, halved
- 1 Cucumber, diced
- 2 cups Baby spinach leaves, roughly chopped
- 1 Red bell pepper, diced
- 3 Scallions, thinly sliced
- 0.25 cup Fresh parsley, finely chopped
- 1 tablespoon Olive oil
- 3 tablespoons Lemon juice, freshly squeezed
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey (optional for a hint of sweetness)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper, freshly ground
Instructions
Rinse the quinoa, farro, and brown rice separately under cold water to remove excess starch.
In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15 minutes or until all the water is absorbed. Fluff with a fork and set aside to cool.
In a separate saucepan, bring 2 cups of water to a boil. Add the farro, reduce the heat to low, cover, and simmer for 20-25 minutes or until tender. Drain any excess water and set aside to cool.
In another saucepan, bring 2 cups of water to a boil. Add the brown rice, reduce the heat to low, cover, and simmer for 30-40 minutes or until fully cooked. Drain any excess water and set aside to cool.
In a large mixing bowl, combine the cooked quinoa, farro, and brown rice with the cherry tomatoes, cucumber, baby spinach, red bell pepper, scallions, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey (if using), salt, and black pepper until emulsified.
Pour the dressing over the mixed grain and vegetable salad. Toss well to coat everything evenly.
Taste and adjust the seasoning if needed. Serve immediately or refrigerate for up to 2 days for flavors to meld.
Nutrition Facts
Calories |
1756 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.7 g | 44% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2687 mg | 117% | |
| Total Carbohydrate | 303.8 g | 110% | |
| Dietary Fiber | 34.5 g | 123% | |
| Total Sugars | 21.7 g | ||
| Protein | 61.8 g | 124% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 540 mg | 42% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 2457 mg | 52% | |
*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.
