Kashi Salad

Elevate your mealtime with this vibrant and wholesome Kashi Salad, a delightful blend of hearty grains, fresh vegetables, and zesty Mediterranean flavors. Perfectly cooked Kashi grains create a nutty, chewy base, while crisp cucumber, juicy cherry tomatoes, and colorful red bell pepper add a refreshing crunch. Crumbled feta cheese and a sprinkle of fresh parsley add depth, and the homemade lemon-Dijon vinaigrette ties everything together with a tangy-sweet kick. Ready in just 35 minutes, this versatile salad is ideal as a side dish or a satisfying vegetarian main course. Packed with whole grains, bright veggies, and bold flavors, it’s a must-try for anyone seeking a healthy yet indulgent option for lunch, dinner, or meal prep.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Kashi (e.g., Kashi 7 Whole Grain Pilaf or similar grain blend)
• 2 cups Water
• 1 cup Cherry tomatoes, halved
• 1 cup Cucumber, diced
• 1 cup Red bell pepper, diced
• 0.25 cup Red onion, finely chopped
• 0.25 cup Fresh parsley, chopped
• 0.5 cup Crumbled feta cheese
• 3 tablespoons Extra-virgin olive oil
• 2 tablespoons Lemon juice
• 1 teaspoon Honey
• 1 teaspoon Dijon mustard
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse 1 cup of Kashi grains under cold water, then combine with 2 cups of water in a medium saucepan. Bring to a boil over medium-high heat.

Step 2

Reduce the heat to low, cover, and simmer for 15-20 minutes until the grains are cooked and water is absorbed. Remove from heat, fluff with a fork, and let cool to room temperature.

Step 3

While the grains cool, prepare the vegetables: halve 1 cup of cherry tomatoes, dice 1 cup of cucumber, dice 1 cup of red bell pepper, and finely chop 1/4 cup of red onion and 1/4 cup of parsley.

Step 4

In a small bowl, whisk together 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon honey, 1 teaspoon Dijon mustard, 1/2 teaspoon salt, and 1/4 teaspoon black pepper to make the dressing.

Step 5

In a large mixing bowl, combine the cooled Kashi grains, prepared vegetables, 1/2 cup crumbled feta cheese, and chopped parsley.

Step 6

Pour the dressing over the salad and toss everything together until well combined.

Step 7

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

Step 8

Serve immediately or refrigerate for 30 minutes to allow the flavors to meld. Enjoy as a side dish or main course!

Nutrition Facts

Serving size	(1456.3g)

Amount per serving	% Daily Value*
Calories	1362.9

Total Fat 62.1g	0%
Saturated Fat 14.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 53.4mg	0%
Sodium 2349.2mg	0%
Total Carbohydrate 178.7g	0%
Dietary Fiber 29.2g	0%
Total Sugars 23.6g
Protein 41.9g	0%

Vitamin D 0IU	0%
Calcium 547.2mg	0%
Iron 11.3mg	0%
Potassium 2184.0mg	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: 38.8%

Protein: 11.6%

Carbs: 49.6%