Best 4 3 Grain Salad Recipes
Indulge in a delectable journey with our 3-grain salad, a vibrant medley of flavors and textures. This wholesome dish combines the nutty crunch of quinoa, the chewy bite of barley, and the delicate softness of wild rice, creating a symphony of taste and texture in every bite. Tossed in a tangy lemon vinaigrette and brimming with an array of fresh vegetables, herbs, and nuts, this salad is a delightful symphony of flavors. Two additional variations offer exciting flavor profiles: a Mediterranean-inspired option with sun-dried tomatoes, feta cheese, and Kalamata olives; and a vibrant Southwestern-inspired version with black beans, corn, and a zesty chili-lime dressing. Each recipe promises a unique culinary experience, making this 3-grain salad a versatile and crowd-pleasing dish for any occasion.
Here are our top 4 tried and tested recipes!
FESTIVE THREE-GRAIN SALAD
Wholesome ingredients and a festive appearance make this colorful side one of my holiday staples. Plus, I can assemble it the night before and store it in the refrigerator. -Teri Kreyche, Tustin, California
Provided by Taste of Home
Categories Lunch
Time 1h15m
Yield 8 servings.
Number Of Ingredients 19
Steps:
- In a large saucepan, combine wheat berries and water; bring to a boil. Reduce heat; simmer, covered, 10 minutes. Stir in barley; simmer, covered, 5 minutes. Stir in rice; simmer, covered, 40-45 minutes or until grains are tender. Drain; transfer to a large bowl. Cool to room temperature., Add apple, pomegranate seeds, green onions, carrot, celery and parsley to wheat berry mixture; toss to combine. In a small bowl, whisk dressing ingredients until blended. Pour over salad; toss to coat. Serve immediately or refrigerate and serve cold.
Nutrition Facts : Calories 219 calories, Fat 6g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 180mg sodium, Carbohydrate 38g carbohydrate (8g sugars, Fiber 6g fiber), Protein 5g protein.
GRAIN SALAD
Rather than cook the grains on the stove, Ree's tip is to use microwavable pre-cooked grains, to get this dish on the table in a matter of minutes.
Provided by Ree Drummond : Food Network
Categories side-dish
Time 10m
Yield 4 to 6 servings
Number Of Ingredients 15
Steps:
- For the dressing: Add the oil, vinegar, Dijon, honey, oregano and garlic to a mason jar. Pop on the lid and give it a good shake to combine and emulsify. Set aside.
- For the salad ingredients: Add the baby kale to a large bowl. Season with a pinch of salt and pepper. Add 2 tablespoons of the dressing and toss to coat. Transfer to a serving platter. Add the grain blend to the bowl. Top with the roasted peppers, olives, banana peppers and half of the goat cheese. Add half of the remaining dressing, reserving the rest for another time, and toss to combine. Garnish the salad with the remaining goat cheese, then the basil and parsley.
THREE-GREEN SALAD
For a crisp, refreshing side dish, this tasty salad can't be beat. It's the perfect salad to go with lasagna. -Gina Squires, Salem, Oregon
Provided by Taste of Home
Categories Lunch
Time 15m
Yield 12 servings (about 3/4 cup dressing).
Number Of Ingredients 20
Steps:
- In a large salad bowl, toss the greens and vegetables. Cover and chill. In a blender, combine all dressing ingredients; cover and process until blended. Pour into a jar with tight-fitting lid; chill for at least 30 minutes. , Shake dressing before serving; pour desired amount over salad and toss to coat.
Nutrition Facts : Calories 136 calories, Fat 12g fat (2g saturated fat), Cholesterol 1mg cholesterol, Sodium 51mg sodium, Carbohydrate 5g carbohydrate (2g sugars, Fiber 2g fiber), Protein 2g protein. Diabetic Exchanges
THREE-GRAIN SALAD
Wheat berries, rice and barley add whole-grain goodness to a super side.
Provided by Betty Crocker Kitchens
Categories Side Dish
Time 3h30m
Yield 5
Number Of Ingredients 16
Steps:
- In 2-quart saucepan, heat water and wheat berries to boiling. Reduce heat to low. Cover; simmer 10 minutes. Stir in brown rice and barley. Cover; simmer about 50 minutes longer or until grains are tender. Drain if necessary.
- In small bowl, mix dressing ingredients.
- In large bowl, mix cooked grains and remaining salad ingredients. Pour dressing over salad; toss. Cover; refrigerate 1 to 2 hours or until chilled.
Nutrition Facts : Calories 510, Carbohydrate 83 g, Cholesterol 0 mg, Fat 3, Fiber 11 g, Protein 8 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 40 mg, Sugar 30 g, TransFat 0 g
Tips:
- Start with a variety of cooked grains. Quinoa, farro, and brown rice are all great options.
- Add vegetables for color, texture, and nutrition. Roasted vegetables, such as broccoli, Brussels sprouts, or sweet potatoes, are a great addition.
- Use a flavorful dressing to tie everything together. A simple vinaigrette or a creamy dressing made with yogurt or sour cream are both good choices.
- Add some protein, such as grilled chicken, shrimp, or tofu, to make the salad a complete meal.
- Serve the salad warm or cold, depending on your preference.
Conclusion:
Three-grain salad is a versatile and delicious dish that can be enjoyed for lunch, dinner, or as a side dish. With its variety of grains, vegetables, and dressing, it's a great way to get your daily dose of nutrients. Plus, it's easy to make ahead of time, making it a convenient option for busy weeknights. So next time you're looking for a healthy and satisfying meal, give this three-grain salad a try. You won't be disappointed!
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love
