Sugar-Free Wholesome Mixed Grain Salad

Bursting with vibrant flavors and packed with nutrient-dense ingredients, this Sugar-Free Wholesome Mixed Grain Salad is a hearty yet refreshing dish perfect for any occasion. Featuring a trio of quinoa, farro, and brown rice, this salad offers a medley of textures and a satisfying base enriched with fresh vegetables like juicy cherry tomatoes, crisp cucumbers, and brightly colored bell peppers. Aromatic herbs such as parsley and mint lend a delightful freshness, while a zesty, creamy lemon-Dijon dressing ties it all together without a hint of added sugar. Quick to prepare and versatile as either a main course or a healthy side, this mixed grain salad is a perfect choice for meal prep, potlucks, or a light yet fulfilling lunch. Naturally gluten-free (with farro substitutions for those with sensitivities) and vegetarian-friendly, it’s a wholesome and flavorful way to fuel your day.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 0.5 cup farro
• 0.5 cup brown rice
• 4 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• 1 medium red bell pepper, diced
• 0.25 cup red onion, finely chopped
• 0.5 cup fresh parsley, chopped
• 0.25 cup fresh mint, chopped
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper, freshly ground

Directions

Step 1

Rinse the quinoa, farro, and brown rice under cold water until the water runs clear.

Step 2

In a medium saucepan, bring 4 cups of water or vegetable broth to a boil. Add the rinsed grains and a pinch of salt.

Step 3

Reduce the heat to low, cover the saucepan, and simmer for about 25 minutes, or until the water is absorbed and the grains are tender.

Step 4

Remove the saucepan from heat and let the grains rest, covered, for 5 minutes. Fluff with a fork and allow to cool completely.

Step 5

In a large mixing bowl, combine the cooked and cooled grains with cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and mint.

Step 6

In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, sea salt, and black pepper to create the dressing.

Step 7

Pour the dressing over the salad and toss gently until well combined.

Step 8

Taste and adjust seasoning as needed. You can add more lemon juice or salt to suit your preference.

Step 9

Serve immediately or chill in the refrigerator for 30 minutes to allow the flavors to meld.

Step 10

Enjoy your Sugar-Free Wholesome Mixed Grain Salad as a meal or side dish!

Nutrition Facts

Serving size	(2063.8g)

Amount per serving	% Daily Value*
Calories	1628.8

Total Fat 62.3g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 6320.2mg	0%
Total Carbohydrate 231.3g	0%
Dietary Fiber 28.4g	0%
Total Sugars 23.4g
Protein 51.0g	0%

Vitamin D 0IU	0%
Calcium 636.9mg	0%
Iron 20.1mg	0%
Potassium 3008.2mg	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: 33.2%

Protein: 12.1%

Carbs: 54.7%