Four Grain Salad
A hearty, protein-packed salad bursting with earthy grains, fresh herbs, olives, and a tangy vinaigrette—perfect for a satisfying lunch or side that satisfies both vegetarians and meat-eaters.
Ingredients
Instructions
- Cook the brown rice, lentils, barley, and split peas according to package directions. Drain and let cool slightly. Mix all grains together.
Tips & Substitutions
For added flavor, consider using a mix of vegetable broth and water for cooking the grains. If you want to enhance the salad further, try adding some chopped nuts like walnuts or almonds for crunch. You can also substitute quinoa for barley if you're looking for a gluten-free option. A drizzle of Diet Martinique Dressing can elevate the taste.
Serving Suggestions
This Four Grain Salad makes a delightful side dish for grilled vegetables or roasted chicken. For a light lunch, pair it with a refreshing Ward'S Green Salad. You can also serve it as a main dish, topped with feta cheese or avocado. It's perfect for meal prep or potlucks.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, you can warm the salad gently in a microwave or on the stovetop with a splash of water to prevent it from drying out. Serve it warm or at room temperature.
Nutrition & Diet Analysis (per serving)
Each serving of Four Grain Salad contains roughly 411 calories, with 6g protein, 29g carbohydrates, and 31g fat. It is an excellent source of dietary fiber (20% of the Daily Value), and a good source of iron and vitamin A. Note that it is relatively high in sodium, at 678mg per serving (29% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
Yes, this salad can be made ahead of time and stored in the refrigerator. In fact, the flavors may even improve as they meld together. Just be sure to add any fresh ingredients, like green onions and olives, right before serving to maintain their texture.
Is this salad suitable for vegan diets?
Absolutely! This Four Grain Salad is naturally vegan, as it contains no animal products. It's packed with protein from the lentils and peas, making it a nutritious option for those following a vegan diet. You can also add more veggies for variety and nutrition.
What can I serve with this salad?
This salad pairs well with Mediterranean recipes, especially grilled or roasted dishes. Consider serving it alongside 'Fasoulakia Yahni' - Braised Green Beans for a complete meal. It also complements lighter fare like fish or can be enjoyed on its own for a hearty lunch.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).