Three Grain Salad
A vibrant and hearty three grain salad featuring brown rice, barley, and lentils, complemented by fresh vegetables and a tangy lemon dressing, perfect for light lunches or picnics.
Ingredients
Instructions
- Cook the brown rice, barley, and lentils separately in boiling water until tender, then drain and let cool.
- In a large bowl, combine the cooked grains and lentils.
- Add the finely chopped red Bermuda onion and diced tomato to the bowl.
- In a small bowl, whisk together lemon juice, oil, salt, pepper, and Veg-it or substitute.
- Pour the dressing over the grain and vegetable mixture and toss to combine.
- Garnish with chopped parsley and serve chilled or at room temperature.
Tips & Substitutions
To enhance flavor, consider adding spices like cumin or smoked paprika. If you don’t have brown rice, quinoa or farro can be great substitutes. For a bit of crunch, you can include nuts like walnuts or almonds. If you're looking for a twist, try incorporating ingredients from Mediterranean recipes for added flavor profiles.
Serving Suggestions
This Three Grain Salad pairs beautifully with grilled chicken or fish for a complete meal. It also works well as a side dish for barbecues or picnics. For a vegetarian option, serve it alongside Herbed Bean Salad to create a colorful and nutritious spread.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, add a splash of water and microwave in short intervals, stirring frequently, until warmed through. Alternatively, enjoy it cold as a refreshing salad.
Nutrition & Diet Analysis (per serving)
Each serving of Three Grain Salad contains roughly 874 calories, with 21g protein, 64g carbohydrates, and 63g fat. It is an excellent source of iron (87% of the Daily Value), dietary fiber (67% of the Daily Value), and vitamin C (44% of the Daily Value). It also contributes 19g of dietary fiber toward your daily target.
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 use different grains in this salad?
Absolutely! Feel free to experiment with other grains like quinoa, bulgur, or even couscous. Just adjust the cooking times accordingly to ensure everything is tender and well-cooked.
Is this salad suitable for meal prep?
Yes, this salad is perfect for meal prep! The flavors develop over time, making it even tastier after a day in the fridge. Just keep the dressing separate until you're ready to serve.
Can I make this salad vegan?
Yes, this recipe is already vegan-friendly! Just ensure that any substitutes you use, such as Veg-it, are also plant-based. This makes it a great option for vegan recipes.
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).