Low Fat Wholesome Mixed Grain Salad

Fuel your body with the nourishing goodness of this Low Fat Wholesome Mixed Grain Salad, a vibrant medley of quinoa, farro, and brown rice paired with crisp vegetables like cherry tomatoes, cucumber, and red bell pepper. Packed with fiber, antioxidants, and plant-based protein, this salad is dressed in a zesty homemade lemon Dijon vinaigrette, offering a tangy, guilt-free flavor boost. Perfect as a light lunch or a hearty side dish, this recipe is not only satisfying but also incredibly versatile—serve it fresh or let the flavors meld in the fridge for an even more delicious experience. With its low-fat profile and nutrient-rich ingredients, this easy-to-make salad is ideal for healthy meal prep or your next potluck gathering.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Quinoa
• 1 cup Farro
• 1 cup Brown rice
• 6 cups Water
• 1 cup Cherry tomatoes, halved
• 1 Cucumber, diced
• 2 cups Baby spinach leaves, roughly chopped
• 1 Red bell pepper, diced
• 3 Scallions, thinly sliced
• 0.25 cup Fresh parsley, finely chopped
• 1 tablespoon Olive oil
• 3 tablespoons Lemon juice, freshly squeezed
• 1 teaspoon Dijon mustard
• 1 teaspoon Honey (optional for a hint of sweetness)
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper, freshly ground

Directions

Step 1

Rinse the quinoa, farro, and brown rice separately under cold water to remove excess starch.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15 minutes or until all the water is absorbed. Fluff with a fork and set aside to cool.

Step 3

In a separate saucepan, bring 2 cups of water to a boil. Add the farro, reduce the heat to low, cover, and simmer for 20-25 minutes or until tender. Drain any excess water and set aside to cool.

Step 4

In another saucepan, bring 2 cups of water to a boil. Add the brown rice, reduce the heat to low, cover, and simmer for 30-40 minutes or until fully cooked. Drain any excess water and set aside to cool.

Step 5

In a large mixing bowl, combine the cooked quinoa, farro, and brown rice with the cherry tomatoes, cucumber, baby spinach, red bell pepper, scallions, and parsley.

Step 6

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey (if using), salt, and black pepper until emulsified.

Step 7

Pour the dressing over the mixed grain and vegetable salad. Toss well to coat everything evenly.

Step 8

Taste and adjust the seasoning if needed. Serve immediately or refrigerate for up to 2 days for flavors to meld.

Nutrition Facts

Serving size	(2692.8g)

Amount per serving	% Daily Value*
Calories	1756.3

Total Fat 34.7g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2686.6mg	0%
Total Carbohydrate 303.8g	0%
Dietary Fiber 34.5g	0%
Total Sugars 21.7g
Protein 61.8g	0%

Vitamin D 0IU	0%
Calcium 540.4mg	0%
Iron 18.3mg	0%
Potassium 2457.4mg	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: 17.6%

Protein: 13.9%

Carbs: 68.5%