Low Sodium Wholesome Mixed Grain Salad
Elevate your mealtime with this flavorful Low Sodium Wholesome Mixed Grain Salad, a hearty and health-conscious dish packed with vibrant veggies and nutrient-rich grains. Featuring a delightful trio of quinoa, farro, and pearl barley, this recipe is perfect for those seeking a low sodium yet satisfying option. Tossed with crisp cucumber, juicy cherry tomatoes, red bell pepper, and fresh parsley and mint, every bite bursts with freshness. The zesty homemade dressing, made with olive oil, lemon juice, honey, and garlic, ties the ingredients together seamlessly for a light yet flavorful finish. Ready in under an hour, this versatile mixed grain salad is ideal for meal prep, potlucks, or a quick lunch. Serve it chilled or at room temperature to enjoy a truly wholesome, heart-healthy dish that doesn’t compromise on taste.
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Recipe Information
Ingredients
- 1 cup Quinoa
- 1 cup Farro
- 1 cup Pearl barley
- 6 cups Water
- 1 cup Cherry tomatoes
- 1 large Cucumber
- 1 medium Red bell pepper
- 0.5 small Red onion
- 0.5 cup Fresh parsley
- 0.25 cup Fresh mint
- 3 tablespoons Olive oil
- 3 tablespoons Lemon juice
- 1 teaspoon Honey
- 0.5 teaspoon Ground black pepper
- 1 clove Garlic
Instructions
Rinse the quinoa, farro, and pearl barley well under cold water to remove surface starch and impurities.
In a medium saucepan, combine the rinsed quinoa with 2 cups of water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the water is absorbed and quinoa is tender. Fluff with a fork and set aside to cool.
In another pot, combine the farro with 2 cups of water. Bring to a boil, reduce heat, and simmer for 20-25 minutes until chewy but tender. Drain any excess water and allow it to cool.
Cook the pearl barley by adding it to a saucepan with 2 cups of water. Simmer for 25-30 minutes or until tender. Drain and cool as needed.
While the grains are cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely chop the red onion.
Chop the parsley and mint leaves and set them aside for freshness.
In a small bowl, whisk together the olive oil, lemon juice, honey, ground black pepper, and minced garlic to create the dressing.
In a large mixing bowl, combine the cooked quinoa, farro, and pearl barley along with the vegetables and fresh herbs. Toss gently.
Drizzle the dressing over the salad and mix thoroughly to ensure an even coating.
Let the salad sit for at least 15 minutes before serving to allow the flavors to meld together. Serve chilled or at room temperature. Enjoy!
Nutrition Facts
Calories |
2495 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.7 g | 79% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1297 mg | 56% | |
| Total Carbohydrate | 419.0 g | 152% | |
| Dietary Fiber | 59.0 g | 211% | |
| Total Sugars | 25.9 g | ||
| Protein | 73.4 g | 147% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 408 mg | 31% | |
| Iron | 18.4 mg | 102% | |
| Potassium | 2308 mg | 49% | |
*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.
