Vegan Wholesome Mixed Grain Salad

Packed with nourishing ingredients and vibrant flavors, this Vegan Wholesome Mixed Grain Salad is a hearty, nutrient-rich meal perfect for any time of day. Featuring a base of protein-packed quinoa, nutty red rice, and tender lentils, this salad is layered with crisp vegetables like baby spinach, cherry tomatoes, cucumbers, and shredded carrots. Tossed in a tangy lemon-Dijon dressing sweetened with a touch of maple syrup, each bite is a balance of freshness and zest. A sprinkle of chopped parsley and optional crunchy sunflower seeds elevates the texture and presentation. Ready in just 40 minutes, this vegan mixed grain salad is not only easy to prepare but also a great make-ahead dish that stays delicious for up to three days. Whether you're looking for a healthy lunch, a satisfying dinner, or a crowd-pleasing side dish, this gluten-free salad delivers on flavor and nutrition!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 1 cup red rice
• 1 cup lentils (brown or green, cooked)
• 2 cups baby spinach
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• 1 medium red bell pepper, diced
• 1 cup carrots, shredded
• 0.5 cup parsley, chopped
• 2 stalks green onions, thinly sliced
• 3 tablespoons olive oil
• 3 tablespoons lemon juice
• 1 teaspoon maple syrup
• 1 teaspoon Dijon mustard
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons sunflower seeds (optional, for garnish)

Directions

Step 1

Rinse the quinoa and red rice under cool water. Cook them separately according to package instructions. Once cooked, let them cool completely, fluffing with a fork to prevent clumping.

Step 2

While the grains cook, prepare the vegetables: halve the cherry tomatoes, dice the cucumber and bell pepper, shred the carrots, and chop the parsley. Set these aside.

Step 3

In a small mixing bowl, prepare the dressing by whisking together olive oil, lemon juice, maple syrup, Dijon mustard, salt, and black pepper until fully combined.

Step 4

In a large salad bowl, combine the cooked quinoa, red rice, lentils, baby spinach, cherry tomatoes, cucumber, red bell pepper, shredded carrots, parsley, and green onions.

Step 5

Pour the dressing over the salad and toss well to ensure everything is evenly coated.

Step 6

Taste the salad and adjust seasoning if needed by adding more lemon juice, salt, or pepper.

Step 7

Serve the salad immediately or refrigerate for up to 3 days. If desired, garnish with sunflower seeds before serving for added crunch.

Nutrition Facts

Serving size	(1529.8g)

Amount per serving	% Daily Value*
Calories	2259.7

Total Fat 70.6g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 2759.1mg	0%
Total Carbohydrate 342.8g	0%
Dietary Fiber 43.2g	0%
Total Sugars 32.5g
Protein 73.7g	0%

Vitamin D 0IU	0%
Calcium 543.9mg	0%
Iron 27.6mg	0%
Potassium 3661.1mg	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: 27.6%

Protein: 12.8%

Carbs: 59.6%