Wholesome Mixed Grain Salad

Packed with nutrient-rich grains and vibrant fresh vegetables, this Wholesome Mixed Grain Salad is a hearty and healthy dish that's perfect as a main course or side. Featuring a delicious trio of quinoa, farro, and brown rice, this salad is layered with juicy cherry tomatoes, refreshing cucumber, crisp red bell pepper, and a sprinkle of herby parsley. Tossed in a simple yet zesty lemon-olive oil dressing and finished with creamy crumbled feta, every bite bursts with flavor and texture. Easy to prepare and naturally packed with fiber and protein, this mixed grain salad is an ideal choice for meal prep, potlucks, or a quick weekday lunch. Serve it chilled and watch it become your new go-to dish for light, wholesome nourishment.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 1 cup Quinoa
• 1 cup Farro
• 1 cup Brown Rice
• 1 cup Cherry Tomatoes
• 1 large Cucumber
• 1 medium Red Bell Pepper
• 0.5 medium Red Onion
• 0.5 cup Feta Cheese
• 0.25 cup Parsley
• 0.25 cup Olive Oil
• 3 tablespoons Lemon Juice
• 1 teaspoon Salt
• 0.5 teaspoon Black Pepper
• 6 cups Water

Directions

Step 1

Rinse quinoa, farro, and brown rice under cold water. Drain well.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add quinoa, lower the heat, cover, and simmer for about 15 minutes or until all the water is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.

Step 3

In another saucepan, bring 2 cups of water to a boil. Add farro, lower the heat, cover, and simmer for 25-30 minutes until tender. Drain any excess water.

Step 4

In a third saucepan, bring 2 cups of water to a boil. Add brown rice, lower the heat, cover, and simmer for about 35-40 minutes, or until the rice is tender. Drain any excess water.

Step 5

Meanwhile, dice the cucumber and red bell pepper, slice the cherry tomatoes in half, and finely chop the red onion and parsley.

Step 6

In a large salad bowl, combine the cooked quinoa, farro, and brown rice with the chopped vegetables and parsley.

Step 7

In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper to make the dressing.

Step 8

Pour the dressing over the salad and toss gently to combine.

Step 9

Crumble feta cheese over the top and give the salad a final toss to incorporate the cheese.

Step 10

Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld before serving.

Nutrition Facts

Serving size	(2926.2g)

Amount per serving	% Daily Value*
Calories	2304.4

Total Fat 91.0g	0%
Saturated Fat 19.4g	0%
Polyunsaturated Fat 5.9g
Cholesterol 66.8mg	0%
Sodium 4488.0mg	0%
Total Carbohydrate 305.7g	0%
Dietary Fiber 30.8g	0%
Total Sugars 19.6g
Protein 68.7g	0%

Vitamin D 12IU	0%
Calcium 703.2mg	0%
Iron 13.7mg	0%
Potassium 1691.7mg	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: 35.4%

Protein: 11.9%

Carbs: 52.8%