Wholesome Mixed Grain Salad
Elevate your healthy eating game with this Wholesome Mixed Grain Salad, a vibrant medley of superfoods that's as nourishing as it is delicious. Made with the hearty trio of quinoa, farro, and brown rice, this salad is a powerhouse of fiber and protein, perfect for a balanced meal. Crisp cucumber, juicy cherry tomatoes, and sweet red bell pepper add a fresh crunch, while crumbled feta cheese and fragrant parsley bring irresistible flavor to every bite. Tossed in a zesty olive oil and lemon juice dressing, this salad is both refreshing and satisfying. Quick to prepare and ideal for meal prep, this gluten-free and vegetarian-friendly recipe is a great option for lunch, dinner, or a standout potluck dish. Chill it for a bit before serving to let the wholesome ingredients shine!
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Recipe Information
Ingredients
- 1 cup Quinoa
- 1 cup Farro
- 1 cup Brown Rice
- 1 cup Cherry Tomatoes
- 1 large Cucumber
- 1 medium Red Bell Pepper
- 0.5 medium Red Onion
- 0.5 cup Feta Cheese
- 0.25 cup Parsley
- 0.25 cup Olive Oil
- 3 tablespoons Lemon Juice
- 1 teaspoon Salt
- 0.5 teaspoon Black Pepper
- 6 cups Water
Instructions
Rinse quinoa, farro, and brown rice under cold water. Drain well.
In a medium saucepan, bring 2 cups of water to a boil. Add quinoa, lower the heat, cover, and simmer for about 15 minutes or until all the water is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
In another saucepan, bring 2 cups of water to a boil. Add farro, lower the heat, cover, and simmer for 25-30 minutes until tender. Drain any excess water.
In a third saucepan, bring 2 cups of water to a boil. Add brown rice, lower the heat, cover, and simmer for about 35-40 minutes, or until the rice is tender. Drain any excess water.
Meanwhile, dice the cucumber and red bell pepper, slice the cherry tomatoes in half, and finely chop the red onion and parsley.
In a large salad bowl, combine the cooked quinoa, farro, and brown rice with the chopped vegetables and parsley.
In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper to make the dressing.
Pour the dressing over the salad and toss gently to combine.
Crumble feta cheese over the top and give the salad a final toss to incorporate the cheese.
Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld before serving.
Nutrition Facts
Calories |
263 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.0 g | 17% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 11 mg | 4% | |
| Sodium | 483 mg | 21% | |
| Total Carbohydrate | 31.3 g | 11% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 3.9 g | ||
| Protein | 7.2 g | 14% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 122 mg | 9% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 383 mg | 8% | |
*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.
