Heart-Healthy Wholesome Mixed Grain Salad

Elevate your healthy eating game with this Heart-Healthy Wholesome Mixed Grain Salad, a vibrant medley of quinoa, farro, fresh veggies, and zesty herbs. Cooked in low-sodium vegetable stock for extra flavor, this fiber-packed dish features juicy cherry tomatoes, crisp cucumber, and sweet red bell pepper paired with protein-rich edamame and the satisfying crunch of toasted almonds. Tossed in a tangy lemon-Dijon vinaigrette with a hint of honey for natural sweetness, this nutrient-dense salad is perfect for meal prep or as a refreshing side dish. Ready in under an hour and boasting a balance of textures and flavors, it’s a delicious way to nourish your heart and keep your taste buds happy!

Nutriscore Rating: 84/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 1 cup Quinoa
• 1 cup Farro
• 4 cups Vegetable stock (low-sodium)
• 1.5 cups Cherry tomatoes, halved
• 1 cup Cucumber, diced
• 1 Red bell pepper, diced
• 0.5 cup Fresh parsley, chopped
• 0.25 cup Fresh mint, chopped
• 0.25 cup Slivered almonds, toasted
• 0.75 cup Edamame (shelled, cooked)
• 3 tablespoons Fresh lemon juice
• 2 tablespoons Extra-virgin olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon Honey (optional for added sweetness)
• 0.25 teaspoon Salt (optional, heart-healthy amounts)
• 0.25 teaspoon Black pepper, freshly ground

Directions

Step 1

Rinse the quinoa and farro under cold water using a fine-mesh sieve to remove any impurities or bitterness.

Step 2

In a medium-sized pot, heat 2 cups of vegetable stock. Add the quinoa, bring to a boil, cover, and let simmer for 15 minutes or until the quinoa is cooked and fluffy. Remove from heat and set aside to cool.

Step 3

In a separate pot, bring the remaining 2 cups of vegetable stock to a boil. Add the farro, reduce the heat to medium, and simmer uncovered for about 25-30 minutes until tender but still chewy. Drain any excess liquid and set aside to cool.

Step 4

While the grains are cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, and chop the parsley and mint. Set aside.

Step 5

Toast the slivered almonds in a dry skillet over medium heat, stirring frequently, until lightly golden and fragrant. Remove from the heat and set aside to cool.

Step 6

In a small bowl, whisk together the lemon juice, extra-virgin olive oil, Dijon mustard, honey (if using), salt, and black pepper to create the vinaigrette.

Step 7

Once the grains have cooled, combine the quinoa, farro, cherry tomatoes, cucumber, red bell pepper, parsley, mint, almonds, and edamame in a large mixing bowl.

Step 8

Pour the vinaigrette over the salad and toss gently to ensure everything is evenly coated.

Step 9

Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed.

Step 10

Serve chilled or at room temperature. This salad can be stored in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	(2384.4g)

Amount per serving	% Daily Value*
Calories	2091.7

Total Fat 69.4g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2513.0mg	0%
Total Carbohydrate 300.1g	0%
Dietary Fiber 46.0g	0%
Total Sugars 36.1g
Protein 82.7g	0%

Vitamin D 0IU	0%
Calcium 851.4mg	0%
Iron 26.6mg	0%
Potassium 3952.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.0%

Protein: 15.3%

Carbs: 55.7%