15 Delicious Grain Salad Recipes That Are Both Hearty And Nutritious 🥗
1. Quinoa and Black Bean Salad 🥗
Ingredients:
- 1 cup quinoa, rinsed
- 1 1/2 cups water
- 1 can black beans, rinsed and drained
- 1 cup corn kernels
- 1 red bell pepper, diced
- 1/4 cup fresh cilantro, chopped
- 1/4 cup red onion, finely chopped
- 1 avocado, diced
- Juice of 2 limes
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
1. Cook quinoa in water according to package instructions. Let it cool.
2. In a large bowl, combine quinoa, black beans, corn, red bell pepper, cilantro, and red onion.
3. Add avocado, lime juice, olive oil, salt, and pepper. Toss gently to combine.
4. Serve chilled or at room temperature.
2. Farro and Roasted Vegetable Salad 🥗
Ingredients:
- 1 cup farro
- 3 cups water
- 1 zucchini, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 red onion, chopped
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup fresh parsley, chopped
- 1/4 cup feta cheese, crumbled (optional)
- Juice of 1 lemon
Instructions:
1. Cook farro in water according to package instructions. Let it cool.
2. Preheat oven to 400°F (200°C). Toss zucchini, bell peppers, and red onion with olive oil, salt, and pepper. Roast for 20-25 minutes until tender.
3. In a large bowl, combine farro, roasted vegetables, parsley, feta cheese, and lemon juice. Toss well.
4. Serve warm or chilled.
3. Mediterranean Couscous Salad 🥗
Ingredients:
- 1 cup couscous
- 1 cup boiling water
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup Kalamata olives, sliced
- 1/4 cup feta cheese, crumbled
- 2 tbsp fresh mint, chopped
- 2 tbsp fresh parsley, chopped
- Juice of 1 lemon
- 3 tbsp olive oil
- Salt and pepper to taste
Instructions:
1. Place couscous in a bowl and pour boiling water over it. Cover and let it sit for 5 minutes. Fluff with a fork and let it cool.
2. In a large bowl, combine couscous, cherry tomatoes, cucumber, red onion, olives, feta cheese, mint, and parsley.
3. Add lemon juice, olive oil, salt, and pepper. Toss to combine.
4. Serve chilled.
4. Bulgur Wheat Tabbouleh 🍲
Ingredients:
- 1 cup bulgur wheat
- 1 1/2 cups boiling water
- 2 cups fresh parsley, finely chopped
- 1/2 cup fresh mint, finely chopped
- 4 green onions, finely chopped
- 2 tomatoes, diced
- 1 cucumber, diced
- Juice of 2 lemons
- 1/4 cup olive oil
- Salt and pepper to taste
Instructions:
1. Place bulgur wheat in a bowl and pour boiling water over it. Cover and let it sit for 20 minutes. Drain any excess water and let it cool.
2. In a large bowl, combine bulgur wheat, parsley, mint, green onions, tomatoes, and cucumber.
3. Add lemon juice, olive oil, salt, and pepper. Toss well.
4. Serve chilled.
5. Wild Rice and Cranberry Salad 🥗
Ingredients:
- 1 cup wild rice
- 3 cups water
- 1/2 cup dried cranberries
- 1/4 cup chopped pecans
- 2 green onions, sliced
- 1/4 cup fresh parsley, chopped
- 1/4 cup feta cheese, crumbled (optional)
- Juice of 1 orange
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
1. Cook wild rice in water according to package instructions. Let it cool.
2. In a large bowl, combine wild rice, cranberries, pecans, green onions, parsley, and feta cheese.
3. Add orange juice, olive oil, salt, and pepper. Toss to combine.
4. Serve chilled or at room temperature.
6. Quinoa and Kale Salad 🥗
Ingredients:
- 1 cup quinoa, rinsed
- 1 1/2 cups water
- 2 cups kale, chopped
- 1/2 cup cherry tomatoes, halved
- 1/4 cup sunflower seeds
- 1/4 cup dried cranberries
- 1/4 cup feta cheese, crumbled (optional)
- Juice of 1 lemon
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
1. Cook quinoa in water according to package instructions. Let it cool.
2. In a large bowl, combine quinoa, kale, cherry tomatoes, sunflower seeds, cranberries, and feta cheese.
3. Add lemon juice, olive oil, salt, and pepper. Toss to combine.
4. Serve chilled or at room temperature.
7. Farro Caprese Salad 🥗
Ingredients:
- 1 cup farro
- 3 cups water
- 1 cup cherry tomatoes, halved
- 1/2 cup fresh mozzarella balls (bocconcini), halved
- 1/4 cup fresh basil, chopped
- 2 tbsp balsamic vinegar
- 3 tbsp olive oil
- Salt and pepper to taste
Instructions:
1. Cook farro in water according to package instructions. Let it cool.
2. In a large bowl, combine farro, cherry tomatoes, mozzarella balls, and basil.
3. Add balsamic vinegar, olive oil, salt, and pepper. Toss to combine.
4. Serve chilled or at room temperature.
8. Couscous and Chickpea Salad 🥗
Ingredients:
- 1 cup couscous
- 1 cup boiling water
- 1 can chickpeas, rinsed and drained
- 1 red bell pepper, diced
- 1 cucumber, diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- Juice of 2 lemons
- 3 tbsp olive oil
- Salt and pepper to taste
Instructions:
1. Place couscous in a bowl and pour boiling water over it. Cover and let it sit for 5 minutes. Fluff with a fork and let it cool.
2. In a large bowl, combine couscous, chickpeas, red bell pepper, cucumber, parsley, and mint.
3. Add lemon juice, olive oil, salt, and pepper. Toss to combine.
4. Serve chilled.
9. Quinoa and Roasted Sweet Potato Salad 🥗
Ingredients:
- 1 cup quinoa, rinsed
- 1 1/2 cups water
- 2 medium sweet potatoes, peeled and diced
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup fresh cilantro, chopped
- 1/4 cup green onions, sliced
- 1/4 cup pumpkin seeds
- Juice of 1 lime
Instructions:
1. Cook quinoa in water according to package instructions. Let it cool.
2. Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, salt, and pepper. Roast for 25-30 minutes until tender.
3. In a large bowl, combine quinoa, roasted sweet potatoes, cilantro, green onions, and pumpkin seeds.
4. Add lime juice. Toss to combine.
5. Serve warm or chilled.
10. Bulgur Wheat and Pomegranate Salad 🥗
Ingredients:
- 1 cup bulgur wheat
- 1 1/2 cups boiling water
- 1/2 cup pomegranate seeds
- 1/4 cup chopped walnuts
- 1/4 cup fresh mint, chopped
- 1/4 cup fresh parsley, chopped
- Juice of 1 lemon
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
1. Place bulgur wheat in a bowl and pour boiling water over it. Cover and let it sit for 20 minutes. Drain any excess water and let it cool.
2. In a large bowl, combine bulgur wheat, pomegranate seeds, walnuts, mint, and parsley.
3. Add lemon juice, olive oil, salt, and pepper. Toss well.
4. Serve chilled.
Each of these recipes offers a unique blend of flavors and textures, perfect for a hearty and healthy meal!
Here are 5 more hearty grain salad recipes to add to your collection:
11. Farro and Butternut Squash Salad 🥗
Ingredients:
- 1 cup farro
- 3 cups water
- 2 cups butternut squash, peeled and cubed
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup dried cranberries
- 1/4 cup chopped walnuts
- 1/4 cup fresh parsley, chopped
- 1/4 cup feta cheese, crumbled (optional)
- Juice of 1 orange
Instructions:
1. Cook farro in water according to package instructions. Let it cool.
2. Preheat oven to 400°F (200°C). Toss butternut squash with olive oil, salt, and pepper. Roast for 25-30 minutes until tender.
3. In a large bowl, combine farro, roasted butternut squash, cranberries, walnuts, parsley, and feta cheese.
4. Add orange juice. Toss to combine.
5. Serve warm or chilled.
12. Mediterranean Couscous and Lentil Salad 🥗
Ingredients:
- 1 cup couscous
- 1 cup boiling water
- 1 cup cooked lentils
- 1/2 cup cherry tomatoes, halved
- 1/4 cup Kalamata olives, sliced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh basil, chopped
- Juice of 1 lemon
- 3 tbsp olive oil
- Salt and pepper to taste
Instructions:
1. Place couscous in a bowl and pour boiling water over it. Cover and let it sit for 5 minutes. Fluff with a fork and let it cool.
2. In a large bowl, combine couscous, lentils, cherry tomatoes, olives, red onion, parsley, and basil.
3. Add lemon juice, olive oil, salt, and pepper. Toss to combine.
4. Serve chilled.
13. Quinoa and Mango Salad 🥗
Ingredients:
- 1 cup quinoa, rinsed
- 1 1/2 cups water
- 1 ripe mango, peeled and diced
- 1/2 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 1/4 cup cashews, chopped
- Juice of 2 limes
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
1. Cook quinoa in water according to package instructions. Let it cool.
2. In a large bowl, combine quinoa, mango, red bell pepper, red onion, cilantro, and cashews.
3. Add lime juice, olive oil, salt, and pepper. Toss to combine.
4. Serve chilled or at room temperature.
14. Bulgur Wheat and Roasted Vegetable Salad 🥗
Ingredients:
- 1 cup bulgur wheat
- 1 1/2 cups boiling water
- 1 zucchini, diced
- 1 eggplant, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- Juice of 1 lemon
Instructions:
1. Place bulgur wheat in a bowl and pour boiling water over it. Cover and let it sit for 20 minutes. Drain any excess water and let it cool.
2. Preheat oven to 400°F (200°C). Toss zucchini, eggplant, and bell peppers with olive oil, salt, and pepper. Roast for 20-25 minutes until tender.
3. In a large bowl, combine bulgur wheat, roasted vegetables, parsley, and mint.
4. Add lemon juice. Toss well.
5. Serve warm or chilled.
15. Wild Rice and Apple Salad 🥗
Ingredients:
- 1 cup wild rice
- 3 cups water
- 1 apple, diced
- 1/2 cup dried cranberries
- 1/4 cup chopped pecans
- 2 green onions, sliced
- 1/4 cup fresh parsley, chopped
- Juice of 1 lemon
- 2 tbsp olive oil
- 1 tbsp honey
- Salt and pepper to taste
Instructions:
1. Cook wild rice in water according to package instructions. Let it cool.
2. In a large bowl, combine wild rice, apple, cranberries, pecans, green onions, and parsley.
3. In a small bowl, whisk together lemon juice, olive oil, honey, salt, and pepper.
4. Pour the dressing over the salad and toss to combine.
5. Serve chilled or at room temperature.
These recipes provide a variety of flavors and textures, ensuring there's a hearty grain salad for every taste!
