Vegan Wholesome Mixed Grain Salad
Discover the vibrant and nourishing flavors of this Vegan Wholesome Mixed Grain Salad, a perfect harmony of nutritious grains, crisp vegetables, and a tangy homemade dressing. Featuring protein-packed quinoa, hearty red rice, and tender lentils, this salad is an ideal base for fresh ingredients like baby spinach, cherry tomatoes, and cucumber. Enhanced with a zesty dressing of olive oil, lemon juice, Dijon mustard, and a touch of maple syrup, every bite offers a delightful blend of textures and tastes. Ready in just 40 minutes, this salad is versatile enough for a healthy lunch or a side dish at dinner. Serve it fresh or chilled, and top with optional sunflower seeds for an extra crunch. A plant-based recipe that's both wholesome and satisfying, this mixed grain salad is perfect for meal prep and sharing!
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Recipe Information
Ingredients
- 1 cup quinoa
- 1 cup red rice
- 1 cup lentils (brown or green, cooked)
- 2 cups baby spinach
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1 medium red bell pepper, diced
- 1 cup carrots, shredded
- 0.5 cup parsley, chopped
- 2 stalks green onions, thinly sliced
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 teaspoon maple syrup
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons sunflower seeds (optional, for garnish)
Instructions
Rinse the quinoa and red rice under cool water. Cook them separately according to package instructions. Once cooked, let them cool completely, fluffing with a fork to prevent clumping.
While the grains cook, prepare the vegetables: halve the cherry tomatoes, dice the cucumber and bell pepper, shred the carrots, and chop the parsley. Set these aside.
In a small mixing bowl, prepare the dressing by whisking together olive oil, lemon juice, maple syrup, Dijon mustard, salt, and black pepper until fully combined.
In a large salad bowl, combine the cooked quinoa, red rice, lentils, baby spinach, cherry tomatoes, cucumber, red bell pepper, shredded carrots, parsley, and green onions.
Pour the dressing over the salad and toss well to ensure everything is evenly coated.
Taste the salad and adjust seasoning if needed by adding more lemon juice, salt, or pepper.
Serve the salad immediately or refrigerate for up to 3 days. If desired, garnish with sunflower seeds before serving for added crunch.
Nutrition Facts
Calories |
2260 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.6 g | 91% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2759 mg | 120% | |
| Total Carbohydrate | 342.8 g | 125% | |
| Dietary Fiber | 43.2 g | 154% | |
| Total Sugars | 32.5 g | ||
| Protein | 73.7 g | 147% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 544 mg | 42% | |
| Iron | 27.6 mg | 153% | |
| Potassium | 3661 mg | 78% | |
*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.
