Discover a world of flavors and textures with these 20 delicious grain salads! Grains are a staple in many cuisines around the globe, and when paired with a variety of vegetables, herbs, nuts, and seeds, they become a nutritious and satisfying base for any meal. From Mediterranean-inspired quinoa salads to spicy farro salads, each recipe on this list offers a unique twist on traditional grain dishes. Whether you’re looking for a healthy lunch option or a flavorful side dish for dinner, these grain salad recipes are sure to please.
In the following pages, we’ll dive into the world of grains and explore the many possibilities they offer. With a range of flavors and textures to choose from, you’re sure to find the perfect grain salad recipe to suit your taste.
Mediterranean Quinoa Salad with Feta and Olives
This vibrant salad combines the nutty flavor of quinoa with the salty tang of feta, the brininess of olives, and the brightness of fresh herbs. Perfect for a light and satisfying lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup crumbled feta cheese
– 1/4 cup pitted green olives, sliced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, crumbled feta cheese, sliced olives, chopped parsley, and chopped mint.
2. Drizzle with olive oil and lemon juice; toss to combine.
3. Season with salt and pepper to taste.
Cooking Time: 10 minutes (quinoa cooking time not included)
Spicy Farro Salad with Roasted Vegetables
This hearty salad combines the nutty flavor of farro with a variety of roasted vegetables and a kick of heat from red pepper flakes. Perfect for a quick weeknight dinner or a healthy lunch, this recipe is easy to make and packed with nutrients.
Ingredients:
– 1 cup farro
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and cubed
– 1 small red onion, thinly sliced
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1/2 teaspoon red pepper flakes
– 1/4 cup chopped fresh parsley
– 2 tablespoons freshly squeezed lemon juice
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook farro according to package instructions. Drain and set aside.
3. Toss sweet potato, bell pepper, and onion with olive oil, salt, black pepper, and red pepper flakes on a baking sheet. Roast for 25-30 minutes or until tender.
4. In a large bowl, combine cooked farro, roasted vegetables, parsley, and lemon juice.
5. Serve warm or at room temperature.
Cooking Time: 35-40 minutes
Herbed Barley Salad with Lemon Vinaigrette
This refreshing salad combines the nutty flavor of barley with the brightness of lemon, perfect for a light and satisfying side dish or main course.
Ingredients:
– 1 cup pearl barley
– 2 cups water
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. Rinse the barley and cook according to package instructions using 2 cups of water.
2. In a large bowl, whisk together olive oil, garlic, parsley, and dill.
3. Once the barley is cooked, fluff with a fork and add it to the bowl. Toss to combine.
4. Squeeze lemon juice over the salad and season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: 40 minutes (including cooking time)
Wild Rice Salad with Cranberries and Almonds
This hearty salad combines the nutty flavor of wild rice with sweet cranberries, crunchy almonds, and a hint of orange zest.
Ingredients:
– 1 cup cooked wild rice
– 1/2 cup fresh or frozen cranberries
– 1/4 cup sliced almonds
– 2 tablespoons olive oil
– 1 tablespoon freshly squeezed orange juice
– Salt to taste
– Optional: chopped scallions or parsley for garnish
Instructions:
1. In a large bowl, combine cooked wild rice and cranberries.
2. Drizzle with olive oil and toss until the rice and berries are well coated.
3. Sprinkle sliced almonds over the top and toss gently to distribute evenly.
4. Squeeze orange juice over the salad and season with salt to taste.
5. Garnish with chopped scallions or parsley, if desired.
Cooking Time: 10 minutes (preparation), serving immediately
Asian-Inspired Brown Rice Salad with Sesame Dressing
This refreshing salad combines nutty brown rice with crunchy vegetables and a savory sesame dressing, perfect for a quick and easy lunch or dinner. With its harmonious balance of textures and flavors, this dish is sure to please.
Ingredients:
– 1 cup cooked brown rice
– 1/2 cup diced cucumber
– 1/2 cup diced carrots
– 1/4 cup chopped scallions (green onions)
– 1/4 cup toasted sesame seeds
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon honey
– 1 teaspoon grated ginger
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked brown rice, diced cucumber, carrots, and scallions.
2. In a small bowl, whisk together sesame seeds, soy sauce, rice vinegar, honey, and grated ginger until smooth.
3. Pour the dressing over the rice mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve warm or at room temperature.
Cooking Time: 10-15 minutes
Warm Farro Salad with Roasted Butternut Squash
This comforting salad combines nutty farro with roasted butternut squash, tangy goat cheese, and a hint of fresh herbs. Perfect for a chilly evening or as a healthy side dish.
Ingredients:
– 1 cup farro
– 2 medium butternut squashes (about 2 lbs)
– 2 tbsp olive oil
– Salt and pepper to taste
– 1/4 cup crumbled goat cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss butternut squash with olive oil, salt, and pepper on a baking sheet. Roast for 45 minutes or until tender.
3. Cook farro according to package instructions.
4. In a large bowl, combine cooked farro, roasted squash, crumbled goat cheese, chopped parsley, and minced garlic.
5. Serve warm, garnished with additional parsley if desired.
Cooking Time: 1 hour (including roasting time)
Tex-Mex Quinoa Salad with Black Beans and Corn
A flavorful and nutritious salad that combines the creaminess of quinoa with the bold flavors of black beans, corn, and Tex-Mex spices.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 can black beans, drained and rinsed
– 1 cup frozen corn kernels, thawed
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional: diced bell peppers, jalapeños, or avocado for added flavor
Instructions:
1. Cook quinoa according to package instructions using water or broth.
2. In a large bowl, combine cooked quinoa, black beans, corn kernels, cilantro, lime juice, cumin, salt, and pepper.
3. Mix well to combine.
4. Taste and adjust seasoning as needed.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: 20-25 minutes (quinoa cooking time + assembly)
Greek Orzo Salad with Cucumber and Tomatoes
This refreshing salad combines the creamy texture of orzo pasta with the brightness of cucumbers, juicy tomatoes, and a hint of Mediterranean flavor. Perfect for hot summer days or as a side dish for your next backyard gathering.
Ingredients:
– 1 cup cooked orzo pasta
– 2 cups mixed greens (such as arugula, spinach, and lettuce)
– 1 large cucumber, diced
– 2 medium tomatoes, diced
– 1/4 cup crumbled feta cheese
– 1/4 cup Kalamata olives, pitted
– 2 tbsp extra-virgin olive oil
– 1 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. Cook orzo pasta according to package instructions. Drain and set aside.
2. In a large bowl, combine mixed greens, cucumber, tomatoes, feta cheese, and olives.
3. Add cooked orzo pasta to the bowl and toss gently to combine.
4. Drizzle olive oil and lemon juice over the salad and season with salt and pepper to taste.
5. Serve chilled.
Cooking Time: 15 minutes
Kale and Quinoa Salad with Tahini Dressing
This hearty salad combines the nutritious power of kale and quinoa with the creamy richness of tahini dressing, making it a perfect side dish or light lunch.
Ingredients:
– 2 cups cooked quinoa
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 teaspoon garlic powder (optional)
Instructions:
1. In a large bowl, combine quinoa and kale.
2. In a small bowl, whisk together tahini, lemon juice, and olive oil until smooth.
3. Add the dressing to the quinoa-kale mixture and toss to coat.
4. Season with salt, pepper, and garlic powder (if using).
5. Serve immediately.
Cooking Time: 15-20 minutes
Bulgur Wheat Salad with Chickpeas and Herbs
This hearty salad is perfect for a quick lunch or as a side dish for your favorite meals. The combination of nutty bulgur wheat, creamy chickpeas, and fresh herbs creates a deliciously flavorful and healthy treat.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water or vegetable broth
– 1 can chickpeas (14.5 oz), drained and rinsed
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Cook the bulgur wheat according to package instructions using 2 cups of water or vegetable broth.
2. In a large bowl, combine the cooked bulgur wheat, chickpeas, parsley, mint, lemon juice, and olive oil.
3. Season with salt and pepper to taste.
4. Serve warm or at room temperature.
Cooking Time: 20-25 minutes
Pearl Couscous Salad with Roasted Red Peppers
This vibrant salad combines the nutty flavor of pearl couscous with the sweet, smoky taste of roasted red peppers. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 cup pearl couscous
– 2 cups water
– 4 red bell peppers, seeded and chopped
– 2 tablespoons olive oil
– 1 small red onion, thinly sliced
– 1/4 cup crumbled feta cheese (optional)
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish
Instructions:
1. Preheat oven to 425°F (220°C). Toss peppers with olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes, or until tender.
2. Cook couscous according to package instructions using 2 cups of water. Fluff with a fork.
3. In a large bowl, combine cooked couscous, roasted red peppers, and thinly sliced red onion.
4. Top with crumbled feta cheese (if using) and season with salt and pepper to taste.
5. Garnish with fresh parsley or cilantro leaves.
Cooking Time: 40-50 minutes
Summer Farro Salad with Fresh Herbs and Lemon
Celebrate the flavors of summer with this refreshing farro salad, bursting with fresh herbs and a squeeze of lemon.
Ingredients:
– 1 cup cooked farro
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/4 cup chopped fresh basil
– 1/4 cup chopped fresh mint
– 1/4 cup chopped scallions (green onions)
– 2 lemons, juiced (about 2 tablespoons)
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. In a large bowl, combine cooked farro, mixed greens, basil, mint, and scallions.
2. Drizzle with lemon juice and toss to combine.
3. Season with salt and pepper to taste.
4. Top with crumbled feta cheese, if using.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (prep time: 5 minutes, cooking time: 0 minutes)
Curried Rice Salad with Golden Raisins
This flavorful salad combines the warmth of curry powder with the sweetness of golden raisins and crunchy toasted almonds, perfect for a quick lunch or dinner. With its vibrant yellow color and delightful aroma, it’s sure to become a new favorite!
Ingredients:
– 2 cups cooked white rice
– 1/4 cup curry powder
– 1/2 cup golden raisins
– 1/4 cup chopped fresh cilantro
– 1/2 cup toasted almonds
– 2 tablespoons olive oil
– Salt to taste
Instructions:
1. In a large bowl, combine cooked rice, curry powder, and salt. Mix well.
2. Add golden raisins, chopped cilantro, and toasted almonds. Toss until everything is evenly distributed.
3. Drizzle with olive oil and toss again to coat.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 5 minutes (preparation), no cooking time required!
Roasted Vegetable Quinoa Salad with Balsamic Glaze
Roasted Vegetable Quinoa Salad with Balsamic Glaze: A flavorful and nutritious salad perfect for a quick lunch or dinner.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and cubed
– 1 large zucchini, sliced
– Salt and pepper to taste
– 1/4 cup balsamic glaze (homemade or store-bought)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions using water or broth.
3. Toss sweet potato, red bell pepper, and zucchini with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes or until tender.
4. In a large bowl, combine cooked quinoa, roasted vegetables, and balsamic glaze. Toss to combine.
5. Garnish with chopped parsley if desired.
6. Serve warm or at room temperature.
Cooking Time: 35-40 minutes
Wheat Berry Salad with Apples and Walnuts
A hearty and flavorful salad that combines the nutty goodness of wheat berries, crisp apples, and crunchy walnuts.
Ingredients:
– 1 cup wheat berries, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large onion, chopped
– 2 cloves garlic, minced
– 1 large apple, diced
– 1/4 cup chopped walnuts
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Rinse the wheat berries and soak them in water or broth for at least 8 hours or overnight.
2. Drain and rinse the wheat berries again. In a large saucepan, combine the wheat berries, olive oil, onion, and garlic. Cook over medium heat, stirring occasionally, until the onion is translucent and the wheat berries are tender (about 20-25 minutes).
3. Add the diced apple to the saucepan and stir to combine.
4. Stir in the chopped walnuts and season with salt and pepper to taste.
5. Serve warm or at room temperature, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Moroccan Couscous Salad with Apricots and Pistachios
This vibrant salad combines the classic North African dish couscous with sweet apricots, crunchy pistachios, and a tangy dressing. Perfect for a light and refreshing meal or as a side dish.
Ingredients:
– 1 cup couscous
– 2 cups water or vegetable broth
– 1/4 cup chopped fresh parsley
– 1/2 cup diced dried apricots
– 1/4 cup chopped pistachios
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– 1 teaspoon honey
– Salt and pepper to taste
Instructions:
1. Cook the couscous according to package instructions using water or broth.
2. In a large bowl, combine cooked couscous, parsley, apricots, and pistachios.
3. In a small bowl, whisk together olive oil, lemon juice, and honey.
4. Pour the dressing over the couscous mixture and toss to combine.
5. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Lentil and Barley Salad with Feta and Mint
This hearty salad combines the nutty flavor of barley with the earthy taste of lentils, topped with crumbly feta cheese and a hint of fresh mint.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup cooked barley
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked lentils and barley.
2. Top with crumbled feta cheese and chopped fresh mint leaves.
3. Drizzle with olive oil and lemon juice.
4. Season with salt and pepper to taste.
Cooking Time: 15 minutes (assuming cooked lentils and barley)
Spelt Salad with Roasted Beets and Goat Cheese
This recipe combines the nutty flavor of spelt with the earthy sweetness of roasted beets, topped with tangy goat cheese. A perfect side dish for a light meal or as a refreshing addition to your favorite salad.
Ingredients:
– 1 cup spelt berries
– 2 large beets, peeled and cubed
– 2 tablespoons olive oil
– Salt and pepper, to taste
– 1/4 cup crumbled goat cheese
– 2 tablespoons chopped fresh parsley
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss beets with olive oil, salt, and pepper on a baking sheet. Roast for 45-50 minutes or until tender.
3. Cook spelt berries according to package instructions. Drain and rinse with cold water.
4. In a large bowl, combine cooked spelt, roasted beets, and crumbled goat cheese.
5. Sprinkle chopped parsley over the top and serve.
Cooking Time: 1 hour 15 minutes
Chickpea and Quinoa Salad with Avocado Dressing
A nutritious and flavorful salad that combines the creamy richness of avocado with the nutty taste of quinoa, all wrapped up with crunchy chickpeas.
Ingredients:
– 1 cup cooked quinoa
– 2 cups chickpeas, drained and rinsed
– 1 ripe avocado, diced
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 1 minced garlic clove
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. In a medium bowl, combine cooked quinoa, chickpeas, and diced avocado.
2. In a small bowl, whisk together lemon juice, olive oil, garlic, salt, and pepper to make the dressing.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Chill in the refrigerator for at least 30 minutes to allow flavors to meld.
5. Garnish with fresh parsley or cilantro leaves, if desired.
6. Serve chilled.
Cooking Time: 10-15 minutes (excluding chilling time)
Spring Millet Salad with Asparagus and Peas
Celebrate the arrival of spring with this refreshing salad, featuring nutty millet, tender asparagus, and sweet peas.
Ingredients:
– 1 cup cooked millet
– 1 pound fresh asparagus, trimmed
– 1 cup frozen peas
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the millet according to package instructions.
2. Bring a pot of salted water to a boil. Blanch the asparagus for 3-5 minutes or until tender. Drain and set aside.
3. In a large bowl, combine the cooked millet, blanched asparagus, and frozen peas.
4. In a small bowl, whisk together the olive oil and lemon juice. Pour over the salad and toss to combine.
5. Season with salt and pepper to taste.
6. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Summary
Discover a world of flavors with these 20 healthy grain salad recipes! From Mediterranean quinoa to spicy farro, herbed barley, and warm farro salads, there’s something for every taste. Explore international inspirations like Asian-style brown rice, Tex-Mex quinoa, and Moroccan couscous, or try lighter options like kale and quinoa or bulgur wheat with chickpeas. Each recipe is a flavorful combination of whole grains, vegetables, fruits, nuts, and seeds, all tied together with a delicious dressing. Whether you’re looking for a quick lunch or a satisfying dinner, these grain salads are the perfect solution.
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