Nut-Free Wholesome Mixed Grain Salad

Brighten up your table with this Nut-Free Wholesome Mixed Grain Salad, a hearty and vibrant dish that's both nutritious and delicious! Combining fluffy quinoa and tender pearled farro as a base, this salad is packed with colorful vegetables like juicy cherry tomatoes, crisp cucumber, and sweet red bell pepper. Fresh parsley and mint add a burst of herbal freshness, while a zesty homemade lemon Dijon dressing ties it all together with a touch of honey or maple syrup for balance. This recipe is entirely nut-free, making it perfect for those with dietary restrictions, and is versatile enough to be served as a light lunch, side dish, or picnic favorite. Ready in just 45 minutes, this make-ahead-friendly salad can be served cold or at room temperature, ensuring it fits seamlessly into your busy schedule.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 6

Ingredients

• 1 cup quinoa
• 1 cup pearled farro
• 4 cups vegetable broth
• 1.5 cups cherry tomatoes
• 1 large English cucumber
• 1 red bell pepper
• 0.5 cup fresh parsley
• 0.25 cup fresh mint
• 3 tablespoons lemon juice
• 3 tablespoons extra-virgin olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• 0.5 teaspoon salt
• 0.25 teaspoon ground black pepper

Directions

Step 1

Rinse the quinoa thoroughly under running water in a fine-mesh strainer to remove any bitterness.

Step 2

In a medium saucepan, add 2 cups of vegetable broth and bring it to a boil over medium-high heat. Add the quinoa, reduce the heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Remove from heat, fluff with a fork, and set aside to cool.

Step 3

In another medium saucepan, bring the remaining 2 cups of vegetable broth to a boil. Add the pearled farro, reduce the heat to low, cover, and simmer for about 25 minutes or until tender. Drain any excess liquid and set the farro aside to cool.

Step 4

While the grains are cooling, wash and prepare the vegetables. Slice the cherry tomatoes in half, dice the cucumber into small cubes, and chop the red bell pepper into small pieces. Finely chop the parsley and mint leaves.

Step 5

In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, honey or maple syrup, salt, and black pepper to create the salad dressing.

Step 6

In a large salad bowl, combine the cooled quinoa, farro, chopped vegetables, and fresh herbs. Pour the dressing over the mixture and gently toss to combine, ensuring the salad is evenly coated.

Step 7

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

Step 8

Serve the salad immediately or refrigerate for up to 3 days. This salad can be enjoyed cold or at room temperature.

Nutrition Facts

Serving size	(2097.0g)

Amount per serving	% Daily Value*
Calories	1760.1

Total Fat 64.8g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 4761.5mg	0%
Total Carbohydrate 248.0g	0%
Dietary Fiber 25.8g	0%
Total Sugars 36.2g
Protein 56.8g	0%

Vitamin D 0IU	0%
Calcium 310.4mg	0%
Iron 17.3mg	0%
Potassium 3561.3mg	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: 32.4%

Protein: 12.6%

Carbs: 55.0%