Low Sodium Wholesome Mixed Grain Salad

Packed with nourishing ingredients, this Low Sodium Wholesome Mixed Grain Salad is a vibrant medley of quinoa, farro, and pearl barley, paired with fresh veggies like cherry tomatoes, cucumber, and red bell pepper for a refreshing crunch. Delicately seasoned with a zesty lemon-garlic dressing sweetened with a hint of honey, this heart-healthy grain salad bursts with flavor while keeping sodium to a minimum. Fresh parsley and mint add a fragrant herbal touch, making it a perfect option for a light lunch, side dish, or meal prep favorite. Ready in under an hour and perfect for any season, this colorful, fiber-rich recipe is an easy way to enjoy whole grains and fresh, wholesome ingredients in every bite.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 1 cup Quinoa
• 1 cup Farro
• 1 cup Pearl barley
• 6 cups Water
• 1 cup Cherry tomatoes
• 1 large Cucumber
• 1 medium Red bell pepper
• 0.5 small Red onion
• 0.5 cup Fresh parsley
• 0.25 cup Fresh mint
• 3 tablespoons Olive oil
• 3 tablespoons Lemon juice
• 1 teaspoon Honey
• 0.5 teaspoon Ground black pepper
• 1 clove Garlic

Directions

Step 1

Rinse the quinoa, farro, and pearl barley well under cold water to remove surface starch and impurities.

Step 2

In a medium saucepan, combine the rinsed quinoa with 2 cups of water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the water is absorbed and quinoa is tender. Fluff with a fork and set aside to cool.

Step 3

In another pot, combine the farro with 2 cups of water. Bring to a boil, reduce heat, and simmer for 20-25 minutes until chewy but tender. Drain any excess water and allow it to cool.

Step 4

Cook the pearl barley by adding it to a saucepan with 2 cups of water. Simmer for 25-30 minutes or until tender. Drain and cool as needed.

Step 5

While the grains are cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely chop the red onion.

Step 6

Chop the parsley and mint leaves and set them aside for freshness.

Step 7

In a small bowl, whisk together the olive oil, lemon juice, honey, ground black pepper, and minced garlic to create the dressing.

Step 8

In a large mixing bowl, combine the cooked quinoa, farro, and pearl barley along with the vegetables and fresh herbs. Toss gently.

Step 9

Drizzle the dressing over the salad and mix thoroughly to ensure an even coating.

Step 10

Let the salad sit for at least 15 minutes before serving to allow the flavors to meld together. Serve chilled or at room temperature. Enjoy!

Nutrition Facts

Serving size	(2848.6g)

Amount per serving	% Daily Value*
Calories	2495.1

Total Fat 61.7g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 1296.9mg	0%
Total Carbohydrate 419.0g	0%
Dietary Fiber 59.0g	0%
Total Sugars 25.9g
Protein 73.4g	0%

Vitamin D 0IU	0%
Calcium 407.6mg	0%
Iron 18.4mg	0%
Potassium 2307.6mg	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: 22.0%

Protein: 11.6%

Carbs: 66.4%