Looking for a flavorful and nutritious meal that’s perfect for any season? Look no further! Grain salads are a staple in many cuisines around the world, offering a versatile canvas for a variety of ingredients. Whether you’re a vegetarian, meat-lover, or simply looking for a quick and easy lunch, grain salads have something for everyone.
From classic quinoa and avocado combinations to more exotic farro and roasted vegetable pairings, the possibilities are endless. And the best part? Grain salads can be enjoyed year-round, with different grains and ingredients shining in each season. In this article, we’ll explore 20 refreshing grain salad recipes that will keep your taste buds happy all year long.
Quinoa and Avocado Grain Salad
A nutritious and refreshing salad perfect for a light lunch or dinner. This quinoa and avocado grain salad is packed with fiber, protein, and healthy fats to keep you full and satisfied.
Ingredients:
– 1 cup cooked quinoa
– 2 ripe avocados, diced
– 1 cup mixed greens (arugula, spinach, lettuce)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, diced avocado, mixed greens, and cherry tomatoes.
2. Drizzle with olive oil and lemon juice; season with salt and pepper to taste.
3. Top with crumbled feta cheese (if using).
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 15 minutes
Farro and Roasted Vegetable Salad
This hearty salad combines nutty farro with a colorful medley of roasted vegetables, topped with crumbled feta cheese for added depth. Perfect as a main course or side dish.
Ingredients:
– 1 cup farro
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large yellow squash, sliced
– 1 small red onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss farro with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until lightly toasted.
3. In a separate bowl, toss sweet potato, bell pepper, squash, and onion with olive oil, salt, and pepper. Spread on a separate baking sheet. Roast for 30-35 minutes or until tender.
4. Combine roasted farro and vegetables in a large bowl. Top with crumbled feta cheese and garlic.
5. Serve warm or at room temperature.
Cooking Time: 45-50 minutes
Wild Rice and Cranberry Grain Salad
This hearty grain salad combines nutty wild rice with sweet cranberries, crunchy pistachios, and tangy feta cheese for a perfect blend of textures and flavors.
Ingredients:
– 1 cup cooked wild rice
– 1/2 cup dried cranberries
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped pistachios
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked wild rice, dried cranberries, parsley, and feta cheese.
2. In a small bowl, whisk together olive oil and apple cider vinegar.
3. Pour the dressing over the grain mixture and toss to combine.
4. Sprinkle chopped pistachios on top and season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (wild rice cooking time)
Barley and Cucumber Herb Salad
A refreshing summer salad that combines the nutty flavor of barley with the coolness of cucumber and the brightness of fresh herbs.
Ingredients:
– 1 cup pearl barley, rinsed and drained
– 2 cups water or vegetable broth
– 2 large cucumbers, peeled and thinly sliced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 2 tablespoons olive oil
– 2 tablespoons white wine vinegar
– Salt and pepper to taste
Instructions:
1. Cook the barley according to package instructions using 2 cups of water or broth. Drain and set aside.
2. In a large bowl, combine the sliced cucumber, chopped parsley, and chopped dill.
3. In a small bowl, whisk together the olive oil and white wine vinegar. Season with salt and pepper to taste.
4. Pour the dressing over the cucumber mixture and toss to combine.
5. Add the cooked barley to the salad and toss gently to combine.
6. Serve immediately.
Cooking Time: 30 minutes
Bulgur Wheat and Chickpea Salad
A nutritious and flavorful salad that combines the nutty taste of bulgur wheat with the creamy texture of chickpeas, perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 1 cup cooked bulgur wheat
– 1 can chickpeas (15 oz), drained and rinsed
– 1/2 cup chopped red bell pepper
– 1/4 cup chopped fresh parsley
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1-2 cloves garlic, minced
Instructions:
1. In a large bowl, combine cooked bulgur wheat, chickpeas, red bell pepper, and parsley.
2. In a small bowl, whisk together lemon juice and olive oil.
3. Pour the dressing over the bulgur mixture and toss to combine.
4. Season with salt, pepper, and optional garlic to taste.
Cooking Time: 10-15 minutes (including cooking time for bulgur wheat)
Millet and Mango Summer Salad
This refreshing salad combines the nutty flavor of millet with the sweetness of ripe mango, perfect for a light and satisfying summer meal.
Ingredients:
– 1 cup cooked millet
– 2 ripe mangos, diced
– 1/4 cup chopped fresh cilantro
– 1 tablespoon lime juice
– Salt to taste
Instructions:
1. In a large bowl, combine the cooked millet and diced mango.
2. Sprinkle the chopped cilantro over the top of the mixture.
3. Squeeze the lime juice over the salad and toss gently to combine.
4. Season with salt to taste.
Cooking Time: 10 minutes (includes cooking time for millet)
Tips:
– Cook the millet according to package instructions or use leftover cooked millet.
– Adjust the amount of lime juice to your taste.
– Serve immediately, garnished with additional cilantro if desired.
Freekeh and Pomegranate Grain Salad
This vibrant salad combines the nutty flavor of roasted freekeh with the sweetness of pomegranate, all wrapped up in a refreshing mix of greens and herbs.
Ingredients:
– 1 cup freekeh grains
– 2 cups water or vegetable broth
– 1/4 cup pomegranate seeds
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Rinse freekeh grains and soak in water or broth for at least 30 minutes. Drain and roast in the oven for 20-25 minutes, or until fragrant and slightly toasted.
3. In a large bowl, combine roasted freekeh, pomegranate seeds, parsley, and feta cheese (if using).
4. Drizzle with olive oil and season with salt and pepper to taste.
5. Serve warm or at room temperature.
Cooking Time: 25-30 minutes
Spelt and Roasted Beet Salad
This vibrant salad combines the earthy sweetness of roasted beets with the nutty flavor of spelt, perfect for a light and refreshing lunch or dinner. The addition of tangy goat cheese and fresh herbs adds depth and brightness to this delightful dish.
Ingredients:
– 2 large beets
– 1/4 cup spelt berries (or 1 cup cooked spelt)
– 1/2 cup crumbled goat cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– Salt and pepper to taste
– 2 tablespoons balsamic vinegar (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Wrap the beets in foil and roast for 45-50 minutes, or until tender.
2. Cook the spelt according to package instructions or cook from scratch.
3. Chop the roasted beets into bite-sized pieces and combine with cooked spelt, crumbled goat cheese, and chopped parsley.
4. Drizzle with olive oil and season with salt and pepper to taste.
5. If desired, drizzle with balsamic vinegar for an added depth of flavor.
Cooking Time: 50-60 minutes
Brown Rice and Black Bean Salad
A nutritious and flavorful salad that combines the nutty taste of brown rice with the earthy flavor of black beans, perfect for a quick and easy meal or as a side dish.
Ingredients:
– 1 cup cooked brown rice (preferably day-old)
– 1 cup cooked black beans
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 teaspoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked brown rice and black beans.
2. Add the diced red bell pepper and chopped cilantro to the bowl.
3. Squeeze the lime juice over the mixture and toss gently.
4. Drizzle the olive oil over the salad and season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time:
– Prep time: 10 minutes
– Cook time: None (assuming cooked rice and beans)
– Total time: 10 minutes
Wheat Berry and Apple Walnut Salad
A hearty and nutritious salad perfect for a light lunch or as a side dish for dinner. The combination of nutty wheat berries, crisp apple, and crunchy walnuts creates a delightful texture and flavor profile.
Ingredients:
– 1 cup cooked wheat berries
– 2 cups mixed greens (arugula, spinach, etc.)
– 1 large apple, diced
– 1/4 cup chopped walnuts
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked wheat berries, mixed greens, and diced apple.
2. In a small bowl, whisk together olive oil and apple cider vinegar.
3. Pour the dressing over the salad and toss to coat.
4. Sprinkle chopped walnuts over the top and season with salt and pepper to taste.
Cooking Time: 15 minutes
Lentil and Farro Mediterranean Salad
A vibrant and flavorful salad that combines the comforting warmth of lentils and farro with the bright, citrusy flavors of the Mediterranean.
Ingredients:
– 1 cup cooked green or brown lentils
– 1/2 cup cooked farro
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons olive oil
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
– 1/4 teaspoon red pepper flakes (optional, for some heat)
Instructions:
1. In a large bowl, combine the cooked lentils and farro.
2. Add the chopped parsley, mint, and feta cheese (if using) to the bowl.
3. Drizzle the olive oil and lemon juice over the salad, and toss to combine.
4. Season with salt, pepper, and red pepper flakes (if using).
5. Serve immediately, garnished with additional herbs if desired.
Cooking Time:
– 10-15 minutes (assuming cooked lentils and farro)
Buckwheat and Kale Superfood Salad
This nutrient-dense salad combines the nutty flavor of buckwheat with the earthy goodness of kale, perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 cup cooked buckwheat groats
– 2 cups curly kale leaves, stems removed and discarded, leaves torn into bite-sized pieces
– 1/2 cup diced red onion
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked buckwheat, kale, red onion, and parsley.
2. In a small bowl, whisk together olive oil and apple cider vinegar.
3. Pour the dressing over the salad and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 15 minutes
Pearl Couscous and Feta Grain Salad
A light and refreshing grain salad perfect for a quick weeknight dinner or as a side dish for your next gathering. This recipe combines the nutty flavor of pearl couscous with crumbly feta cheese, crunchy vegetables, and a hint of Mediterranean flair.
Ingredients:
– 1 cup pearl couscous
– 2 cups water or vegetable broth
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped red bell pepper
– 1/4 cup crumbled feta cheese
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Cook the pearl couscous according to package instructions using 2 cups of water or vegetable broth.
2. In a large bowl, combine cooked couscous, parsley, red bell pepper, and feta cheese.
3. Drizzle with olive oil and lemon juice; season with salt and pepper to taste.
4. Serve warm or at room temperature.
Cooking Time: 20-25 minutes
Teff and Roasted Sweet Potato Salad
This salad combines the nutty flavor of teff with the natural sweetness of roasted sweet potatoes, perfect for a healthy and flavorful side dish or light lunch. The addition of tangy vinaigrette brings everything together in harmony.
Ingredients:
– 1 cup teff grains
– 2 large sweet potatoes, peeled and cubed
– 2 tablespoons olive oil
– Salt and pepper to taste
– 2 tablespoons apple cider vinegar
– 1 tablespoon honey
Instructions:
1. Preheat oven to 425°F (220°C). Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
2. Cook teff grains according to package instructions. Drain and set aside.
3. In a large bowl, combine roasted sweet potatoes, cooked teff, apple cider vinegar, and honey. Toss to combine.
4. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Amaranth and Citrus Grain Salad
A vibrant and refreshing grain salad that combines the nutty flavor of amaranth with the tangy sweetness of citrus, perfect for a light and healthy lunch or dinner.
Ingredients:
– 1 cup cooked amaranth
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/2 cup fresh orange segments
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons citrus vinaigrette (orange, lemon, and grapefruit)
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked amaranth, mixed greens, and citrus segments.
2. Sprinkle chopped mint leaves over the top.
3. Drizzle citrus vinaigrette over the salad and toss gently to combine.
4. Season with salt and pepper to taste.
Cooking Time: 5 minutes
Total Time: 15 minutes (including cooking time for amaranth)
Kamut and Grilled Corn Salad
Elevate your summer salad game with this refreshing combination of nutty Kamut grain, smoky grilled corn, and tangy feta cheese. This light and satisfying side dish is perfect for potlucks or family gatherings.
Ingredients:
– 1 cup Kamut grain
– 2 cups water or vegetable broth
– 4 ears of corn, husked and silked
– 2 tablespoons olive oil
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup crumbled feta cheese (optional)
– 1/4 cup chopped fresh cilantro (optional)
Instructions:
1. Cook Kamut grain according to package instructions using 2 cups of water or broth.
2. Preheat grill to medium-high heat. Grill corn ears for 10-12 minutes, turning frequently, until slightly charred and tender.
3. In a large bowl, combine cooked Kamut grain, grilled corn, olive oil, salt, and pepper. Mix well.
4. Top with crumbled feta cheese and chopped cilantro (if using).
5. Serve warm or at room temperature.
Cooking Time: 30-40 minutes
Oat Berry and Blueberry Grain Salad
Combine the nutty goodness of oats with sweet berries and crunchy grains for a nutritious and delicious salad that’s perfect for a quick lunch or dinner.
Ingredients:
– 1 cup rolled oats
– 1/2 cup cooked brown rice
– 1/2 cup mixed berries (oat berries, blueberries, raspberries)
– 1/4 cup chopped pecans
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked brown rice, oats, and mixed berries.
2. In a small bowl, whisk together olive oil and apple cider vinegar.
3. Pour the dressing over the grain mixture and toss to coat.
4. Sprinkle chopped pecans on top and season with salt and pepper to taste.
Cooking Time: 10 minutes (prep: 5 minutes, cooking: 0 minutes)
Servings: 4-6
Rye Berries and Smoked Salmon Salad
A refreshing and flavorful salad that combines the sweetness of rye berries with the smoky richness of smoked salmon.
Ingredients:
– 1 cup cooked rye berries
– 6 oz smoked salmon, flaked
– 2 tbsp olive oil
– 1/4 cup chopped fresh dill
– 2 tbsp white wine vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked rye berries and flaked smoked salmon.
2. In a small bowl, whisk together the olive oil, chopped fresh dill, and white wine vinegar.
3. Pour the dressing over the rye berry mixture and toss to combine.
4. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Triticale and Roasted Brussels Sprouts Salad
This hearty salad celebrates the flavors of fall, combining nutty triticale with sweet roasted Brussels sprouts. A perfect side dish for a cozy dinner party or a quick weeknight meal.
Ingredients:
– 1 cup cooked triticale
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– 1 teaspoon honey
– Salt and pepper to taste
– Fresh parsley leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and caramelized.
4. In a large bowl, combine cooked triticale, roasted Brussels sprouts, apple cider vinegar, and honey.
5. Season to taste with salt and pepper.
6. Garnish with fresh parsley leaves if desired.
Cooking Time: 25-30 minutes
Sorghum and Peach Caprese Grain Salad
This refreshing grain salad combines the nutty flavor of sorghum with the sweetness of peaches, creamy mozzarella, and fresh basil. Perfect for a light summer meal or as a side dish.
Ingredients:
– 1 cup cooked sorghum
– 2 ripe peaches, diced
– 8 oz fresh mozzarella cheese, sliced
– 1/4 cup extra-virgin olive oil
– 2 tbsp balsamic vinegar
– 1 tsp honey
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. In a large bowl, combine cooked sorghum, diced peaches, and sliced mozzarella cheese.
2. In a small bowl, whisk together olive oil, balsamic vinegar, and honey until well combined.
3. Pour the dressing over the grain mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped fresh basil leaves, if desired.
Cooking Time: 10 minutes
Summary
Get ready to refresh your salad game with these 20 delicious grain salads, one for every season! From Quinoa and Avocado to Wild Rice and Cranberry, each recipe combines whole grains with an array of flavors and textures. Try Farro and Roasted Vegetable for a hearty fall favorite or Millet and Mango for a sweet summer treat. Whether you’re in the mood for something light and refreshing or filling and satisfying, there’s a grain salad here for you. Perfect for meal prep, potlucks, or just a quick lunch, these recipes are sure to please!
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