Sugar-Free Wholesome Mixed Grain Salad
Bursting with vibrant flavors and packed with nutrients, the sugar-free wholesome mixed grain salad is a delightful dish that blends hearty quinoa, farro, and brown rice with an array of fresh, crisp vegetables like cherry tomatoes, cucumbers, and bell peppers. Enhanced by aromatic herbs such as parsley and mint, this salad is brought to life with a zesty homemade dressing featuring extra virgin olive oil, lemon juice, and Dijon mustard. Ready in just 40 minutes, this colorful, health-conscious recipe is ideal as a main dish or refreshing side. Perfect for meal prep, picnics, or everyday dining, this nutrient-dense salad caters to health-focused food lovers seeking sugar-free, wholesome options.
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Recipe Information
Ingredients
- 1 cup quinoa
- 0.5 cup farro
- 0.5 cup brown rice
- 4 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1 medium red bell pepper, diced
- 0.25 cup red onion, finely chopped
- 0.5 cup fresh parsley, chopped
- 0.25 cup fresh mint, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper, freshly ground
Instructions
Rinse the quinoa, farro, and brown rice under cold water until the water runs clear.
In a medium saucepan, bring 4 cups of water or vegetable broth to a boil. Add the rinsed grains and a pinch of salt.
Reduce the heat to low, cover the saucepan, and simmer for about 25 minutes, or until the water is absorbed and the grains are tender.
Remove the saucepan from heat and let the grains rest, covered, for 5 minutes. Fluff with a fork and allow to cool completely.
In a large mixing bowl, combine the cooked and cooled grains with cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and mint.
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, sea salt, and black pepper to create the dressing.
Pour the dressing over the salad and toss gently until well combined.
Taste and adjust seasoning as needed. You can add more lemon juice or salt to suit your preference.
Serve immediately or chill in the refrigerator for 30 minutes to allow the flavors to meld.
Enjoy your Sugar-Free Wholesome Mixed Grain Salad as a meal or side dish!
Nutrition Facts
Calories |
1629 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.3 g | 80% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6320 mg | 275% | |
| Total Carbohydrate | 231.3 g | 84% | |
| Dietary Fiber | 28.4 g | 101% | |
| Total Sugars | 23.4 g | ||
| Protein | 51.0 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 637 mg | 49% | |
| Iron | 20.1 mg | 112% | |
| Potassium | 3008 mg | 64% | |
*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.
