Nut-Free Wholesome Mixed Grain Salad
Packed with nourishing grains and vibrant vegetables, this Nut-Free Wholesome Mixed Grain Salad is a perfect blend of health and flavor. Featuring hearty quinoa and pearled farro cooked in rich vegetable broth, this recipe delivers a satisfying base enriched with juicy cherry tomatoes, crisp cucumber, and sweet red bell pepper. Fresh parsley and mint elevate the dish with aromatic notes, while a tangy, homemade lemon-Dijon dressing ties everything together beautifully. Ideal for meal prep or a refreshing side dish, this easy-to-make, nut-free salad is ready in under 45 minutes and can be served cold or at room temperature. Perfect for a crowd or a wholesome lunch, it’s a versatile and nutritious addition to your table!
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Recipe Information
Ingredients
- 1 cup quinoa
- 1 cup pearled farro
- 4 cups vegetable broth
- 1.5 cups cherry tomatoes
- 1 large English cucumber
- 1 red bell pepper
- 0.5 cup fresh parsley
- 0.25 cup fresh mint
- 3 tablespoons lemon juice
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
Instructions
Rinse the quinoa thoroughly under running water in a fine-mesh strainer to remove any bitterness.
In a medium saucepan, add 2 cups of vegetable broth and bring it to a boil over medium-high heat. Add the quinoa, reduce the heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Remove from heat, fluff with a fork, and set aside to cool.
In another medium saucepan, bring the remaining 2 cups of vegetable broth to a boil. Add the pearled farro, reduce the heat to low, cover, and simmer for about 25 minutes or until tender. Drain any excess liquid and set the farro aside to cool.
While the grains are cooling, wash and prepare the vegetables. Slice the cherry tomatoes in half, dice the cucumber into small cubes, and chop the red bell pepper into small pieces. Finely chop the parsley and mint leaves.
In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, honey or maple syrup, salt, and black pepper to create the salad dressing.
In a large salad bowl, combine the cooled quinoa, farro, chopped vegetables, and fresh herbs. Pour the dressing over the mixture and gently toss to combine, ensuring the salad is evenly coated.
Taste and adjust seasoning with additional salt or pepper if needed.
Serve the salad immediately or refrigerate for up to 3 days. This salad can be enjoyed cold or at room temperature.
Nutrition Facts
Calories |
1760 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.8 g | 83% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4762 mg | 207% | |
| Total Carbohydrate | 248.0 g | 90% | |
| Dietary Fiber | 25.8 g | 92% | |
| Total Sugars | 36.2 g | ||
| Protein | 56.8 g | 114% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 310 mg | 24% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 3561 mg | 76% | |
*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.
