Summer Grain Salad
A satisfying and healthy summer grain salad, perfect for cookouts and healthy weekday lunches!
Prep Time20 minutes mins
Cook Time40 minutes mins
Total Time1 hour hr
Course: Salads
Cuisine: American
Servings: 10 cups
Calories: 146kcal
Author: Cheryl Bennett
- 1 cup barley cooked // 240ml
- 1 cup farro cooked // 240ml
- 1 cup quinoa cooked //240ml
- 1 1/2 cups English cucumber diced //360ml
- 2 cups grape tomatoes, halved or quartered // 480ml
- 1 cup bell peppers diced // 240ml
- 1 cup rainbow carrots shredded // 240ml
- 1/4 cup fresh dill finely chopped // 60ml
- 1/8 cup fresh chives finely chopped // 30ml
- 1/2 cup flat-leaf parsley chopped // 120ml
- 1 1/2 tsp. kosher salt I use Diamond Crystal, if using table salt or Morton's kosher, reduce by half
- 1/2 tsp. ground black pepper
- 1/3 cup red wine vinegar // 80ml
- 1/4 cup olive oil // 60ml
- zest and juice of 1 lemon optional... for extra zing!
Cook grains according to package directions, set aside to cool completely. (Can be done ahead of time)
In a small bowl: mix vinegar, oil, salt & pepper together and set aside.
In a large bowl, mix grains with vinaigrette until thoroughly combined. (If making ahead, stop here. Then proceed to step 4 when you are ready to serve.)
Fold in vegetables and herbs until evenly distributed.
- While your grains are cooking, chop up the veggies and herbs. As they are cooking and cooling, you are getting all the vegetables prepped and ready to toss in.
- Use what you have. Freekeh, brown rice, wheatberries, and amaranth are all great options.
- Time-saving tip: Batch cook grains and freeze some for future use. You can add grains to soups, green salads, making stuffed peppers or making more grain salads.
- Making this salad in the fall? Swap out the summer produce for fall produce. Things like squash, root vegetables, etc. fit well here. Swap out dill for thyme or rosemary.
- No red wine vinegar? Swap it out for apple cider vinegar or sherry vinegar.
Serving: 1cup | Calories: 146kcal | Carbohydrates: 20g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Sodium: 205mg | Fiber: 3g | Sugar: 3g