Best 5 7 Grain Salad Recipes

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Calling all whole-grain lovers! This vibrant 7-grain salad is a delightful blend of textures and flavors, featuring a hearty mix of farro, quinoa, barley, brown rice, millet, rye berries, and oats. Tossed in a tangy lemon-tahini dressing, this salad is a symphony of nutty, earthy, and slightly chewy grains, complemented by crisp vegetables, fresh herbs, and a hint of sweetness from dried cranberries.

In this article, we'll take you on a culinary journey with three variations of this grain salad, each offering unique taste experiences.

1. The Classic 7-Grain Salad: This recipe stays true to the original, showcasing the harmonious blend of grains, vegetables, and dressing.

2. Roasted Vegetable 7-Grain Salad: For a delightful twist, this variation features a medley of roasted vegetables, adding a smoky and caramelized flavor to the salad.

3. Mediterranean 7-Grain Salad: Inspired by the vibrant flavors of the Mediterranean, this recipe incorporates sun-dried tomatoes, Kalamata olives, feta cheese, and a zesty lemon-oregano dressing.

Whether you're hosting a potluck, preparing a healthy lunch, or simply seeking a nutritious and satisfying meal, these 7-grain salad recipes are sure to become your go-to favorites.

Check out the recipes below so you can choose the best recipe for yourself!

GREEK GRAIN SALAD



Greek Grain Salad image

Provided by Food Network

Categories     main-dish

Time 45m

Yield 6 to 8 servings

Number Of Ingredients 14

1 1/2 cups farro
Kosher salt and freshly ground black pepper
2 red bell peppers, cut into 1/2-inch wide strips
3 tablespoons plus 2 teaspoons extra-virgin olive oil
2 tablespoons freshly squeezed lemon juice
2 tablespoons red wine vinegar
1 1/2 teaspoons minced fresh garlic (from 1 large clove)
1/2 teaspoon dried oregano
1 large English cucumber, seeded and cut into 1/2-inch dice
1 pint cherry tomatoes, sliced in half lengthwise
3/4 cup minced red onion
1/2 cup chopped fresh parsley
1/2 cup pitted kalamata olives
8 ounces feta cheese, 1/2-inch diced

Steps:

  • Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.
  • Combine the farro with 4 cups of water and 1 teaspoon salt in a large saucepan. Bring to a boil, then lower the heat and simmer, uncovered, until the farro is tender, about 30 minutes, adding more water if needed. Drain and pour into a large bowl.
  • Place the red pepper slices on the prepared baking sheet and toss with 2 teaspoons olive oil, 1/4 teaspoon salt and a few grinds of black pepper. Roast for 20 minutes, turning once halfway through. Set the peppers aside to cool slightly.
  • Meanwhile, whisk together the lemon juice, vinegar, garlic, oregano, 1 teaspoon salt and 1/2 teaspoon pepper in a small bowl. Slowly whisk in the remaining 3 tablespoons olive oil. Pour over the hot farro, stir well and cool to room temperature, stirring occasionally.
  • Add the cucumber, tomatoes, red onion, parsley and olives and roasted peppers to the bowl with the farro. Stir until combined, then gently fold in the feta. Serve at room temperature, or store in the refrigerator, covered, for up to 3 days, before serving.

SPRING GRAIN SALAD



Spring Grain Salad image

Provided by Ree Drummond : Food Network

Categories     side-dish

Time 15m

Yield 4 to 6 servings

Number Of Ingredients 10

Two 8.5-ounce pouches microwavable mixed grains, cooked and cooled
1 cup crumbled goat cheese
1 cup frozen peas, thawed
1 cup cherry tomatoes, halved
1/2 cup sliced radishes
1/4 cup toasted pine nuts
2 scallions, sliced thin
Lemon and garlic dressing (store-bought)
3 cups arugula
1/4 cup chopped fresh parsley

Steps:

  • Add the cooked grains, goat cheese, peas, tomatoes, radishes, pine nuts and scallions to a large bowl. Add the dressing to taste, then toss to combine. Place the arugula on a large platter or serving bowl. Top with the grain salad, then garnish with the parsley and serve.

GRAIN SALAD



Grain Salad image

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

1/3 cup olive oil
1/4 cup red wine vinegar
1 tablespoon Dijon mustard
1 tablespoon honey
1 tablespoon chopped oregano
1 garlic clove, grated
3 cups baby kale
Kosher salt and freshly ground black pepper
2 (8.5-ounce bags) microwaveable mixed grain blend, cooked according to package instructions
1/3 cup jarred sliced roasted peppers
1/4 cup halved kalamata olives
1/4 cup sliced jarred banana peppers
4 ounces crumbled goat cheese
1/4 cup torn basil leaves
2 tablespoons chopped parsley

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.

SEVEN GRAIN SALAD PRIMAVERA



Seven Grain Salad Primavera image

Provided by Food Network

Categories     main-dish

Time 1h20m

Number Of Ingredients 18

Quinoa
Wheatberries
Wild rice
White rice
Bulgur
Barley
Couscous
1/2 red pepper, chopped
1/2 orange pepper, chopped
1/2 yellow pepper, chopped
1 small red onion, chopped
1/2 bunch scallions, chopped
1/2 cup mango chutney
1/4 cup prepared plum sauce (available in the Asian section of most supermarkets)
1/2 cup orange juice
1/4 cup sesame oil
1 teaspoon roughly chopped, fresh ginger
1 teaspoon fresh garlic, chopped

Steps:

  • You may substitute any of your favorite grains. Cook them according to the directions on the package. You will want to end up with approximately 7 cups total of cooked product.
  • Mix together and set aside.
  • Blend all of the ingredients in a food processor. Add salt and pepper to taste.
  • Mix the grains, dressing and chopped vegetables. Garnish with some extra chopped scallions.

CALIFORNIA GRAIN SALAD



California Grain Salad image

Provided by Food Network Kitchen

Time 30m

Yield 4 servings

Number Of Ingredients 12

1 cup unsweetened puffed millet or puffed rice cereal
1 cup frozen fire-roasted corn, thawed
1 13-ounce bag frozen mixed grains (or 1 1/2 cups cooked brown rice)
1 14-ounce can adzuki beans, drained and rinsed
1 cup grape tomatoes, halved
3 scallions, thinly sliced
1/2 cup chopped fresh cilantro
Juice of 2 limes
1 4-ounce container sprouts, bottoms trimmed
1/2 cup crumbled goat cheese (about 3 ounces)
2 tablespoons toasted sesame oil
Kosher salt and freshly ground pepper

Steps:

  • Toast the cereal in a large dry skillet over medium-high heat, about 3 minutes. Transfer to a medium bowl; set aside. Add the corn to the skillet and cook until just warmed through, about 3 minutes. Transfer to a large bowl.
  • Warm the grains as the label directs and fluff with a fork. Add to the corn along with the beans, tomatoes, scallions, cilantro, lime juice and half each of the sprouts and goat cheese. Add the sesame oil, 2 tablespoons water, 1/2 teaspoon salt and a few grinds of pepper and toss until combined. Stir in half of the toasted cereal and season with salt and pepper. Top each serving of the salad with the remaining goat cheese, toasted cereal and sprouts.

Nutrition Facts : Calories 416 calorie, Fat 13 grams, SaturatedFat 3 grams, Cholesterol 18 milligrams, Sodium 829 milligrams, Carbohydrate 62 grams, Fiber 12 grams, Protein 16 grams

Tips:

  • Cook the grains separately: Cooking each type of grain separately ensures that they are cooked evenly and retain their individual texture and flavor.
  • Use a variety of grains: Experiment with different grains such as quinoa, brown rice, barley, and farro to create a salad with a complex flavor and texture.
  • Rinse the grains thoroughly: Rinsing the grains before cooking removes any dirt or debris and helps to prevent the salad from becoming gummy.
  • Don't overcook the grains: Overcooked grains can become mushy and lose their flavor. Cook them according to the package instructions or until they are tender but still have a slight bite.
  • Let the grains cool completely: Allow the grains to cool completely before assembling the salad. This will help to prevent the salad from becoming soggy.
  • Add your favorite vegetables: Choose a variety of vegetables that you enjoy, such as tomatoes, cucumbers, bell peppers, or corn. You can also add fruits, such as berries or avocado, for a sweet and tangy flavor.
  • Make a flavorful dressing: A flavorful dressing is key to a delicious 7-grain salad. Experiment with different dressings, such as a vinaigrette, a yogurt-based dressing, or a honey mustard dressing.
  • Garnish the salad with fresh herbs: Fresh herbs, such as cilantro, parsley, or basil, add a pop of color and flavor to the salad.

Conclusion:

A 7-grain salad is a healthy, hearty, and versatile dish that can be enjoyed for lunch, dinner, or a side dish. With its combination of grains, vegetables, and dressing, it is a great way to get your daily dose of whole grains and vegetables. Experiment with different grains, vegetables, and dressings to create your own unique and delicious 7-grain salad.

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