As the seasons change, our taste buds crave new flavors and textures to keep us nourished and satisfied. One of the most versatile and nutritious ingredients that can help us achieve this is grains! From quinoa to bulgur, farro to spelt, there’s a vast array of grain options to choose from, each with its unique characteristics and flavor profiles.
In this article, we’ll be exploring 20 refreshing grain salad recipes, perfect for every season. Whether you’re looking for a light and citrusy side dish or a hearty and filling main course, these grain salads are sure to satisfy your cravings. From classic combinations like quinoa and avocado to more unexpected pairings like wild rice and cranberry, we’ve got you covered. So let’s dive in and explore the wonderful world of grains!
Quinoa and Avocado Grain Salad with Lemon Dressing
This refreshing grain salad combines nutty quinoa with creamy avocado, crunchy veggies, and a tangy lemon dressing, making it perfect for a light and healthy meal or snack.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 ripe avocado, diced
– 1 cup mixed greens (arugula, spinach, etc.)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup chopped red onion
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions using water or broth.
2. In a large bowl, combine cooked quinoa, diced avocado, mixed greens, cherry tomatoes, and chopped red onion.
3. In a small bowl, whisk together lemon juice and olive oil.
4. Pour dressing over the quinoa mixture and toss to combine.
5. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Farro Salad with Roasted Vegetables and Feta
This hearty salad combines nutty farro with roasted vegetables and crumbly feta, perfect for a satisfying lunch or dinner. The roasted vegetables add natural sweetness and depth of flavor to the dish.
Ingredients:
– 1 cup farro
– 2 tablespoons olive oil
– 1 large red bell pepper, seeded and chopped
– 1 large zucchini, sliced
– 1 large red onion, thinly sliced
– 2 cloves garlic, minced
– 1/4 cup crumbled feta cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cook farro according to package instructions.
3. Toss bell pepper, zucchini, onion, and garlic with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
4. In a large bowl, combine cooked farro, roasted vegetables, and crumbled feta cheese. Season with salt and pepper to taste.
5. Garnish with chopped parsley if desired.
Cooking Time: 30-35 minutes
Wild Rice and Cranberry Grain Salad with Walnuts
A hearty and flavorful salad perfect for a quick lunch or dinner, this Wild Rice and Cranberry Grain Salad with Walnuts combines the nutty flavor of wild rice with sweet and tangy cranberries and crunchy walnuts.
Ingredients:
• 1 cup cooked wild rice
• 1/2 cup cooked white grain (such as brown rice or quinoa)
• 1 cup fresh or frozen cranberries
• 1/4 cup chopped walnuts
• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked wild rice and white grain.
2. Add cranberries, walnuts, olive oil, and apple cider vinegar.
3. Toss gently until all ingredients are well combined.
4. Season with salt and pepper to taste.
Cooking Time: 10 minutes (cooking time for grains)
Barley and Cucumber Grain Salad with Fresh Herbs
This light and crunchy salad is perfect for a warm weather gathering or as a healthy lunch option. The combination of nutty barley, cool cucumber, and fragrant herbs creates a delightful flavor profile that’s both refreshing and satisfying.
Ingredients:
– 1 cup pearl barley
– 2 cups water or vegetable broth
– 1 large cucumber, peeled and thinly sliced
– 1/4 cup fresh parsley, chopped
– 1/4 cup fresh dill, chopped
– 2 tablespoons olive oil
– Salt and pepper to taste
– Lemon wedges (optional)
Instructions:
1. Cook the barley according to package instructions or by simmering it in water or broth for about 40-45 minutes, until tender.
2. In a large bowl, combine cooked barley, cucumber slices, parsley, and dill.
3. Drizzle with olive oil and season with salt and pepper to taste.
4. Serve immediately, or refrigerate for up to 24 hours before serving.
Cooking Time: 40-45 minutes (barley cooking time)
Bulgur Wheat Salad with Chickpeas and Tahini Dressing
This hearty salad combines the nutty flavor of bulgur wheat with creamy chickpeas, crunchy vegetables, and a tangy tahini dressing.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water
– 1 can chickpeas (15 oz), drained and rinsed
– 1/2 cup chopped red bell pepper
– 1/2 cup chopped cucumber
– 1/4 cup chopped fresh parsley
– 2 tablespoons tahini
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Cook bulgur wheat according to package instructions using 2 cups of water.
2. In a large bowl, combine cooked bulgur, chickpeas, bell pepper, cucumber, and parsley.
3. In a small bowl, whisk together tahini, lemon juice, and olive oil until smooth.
4. Pour the dressing over the salad and toss to combine.
5. Season with salt and pepper to taste.
Cooking Time: 20 minutes
Brown Rice and Black Bean Grain Salad with Cilantro Lime Dressing
This hearty grain salad combines the nutty flavor of brown rice with the earthy taste of black beans, all wrapped up in a zesty cilantro lime dressing. Perfect for a quick and easy lunch or dinner!
Ingredients:
– 1 cup cooked brown rice
– 1 cup cooked black beans
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine brown rice, black beans, and red bell pepper.
2. In a small bowl, whisk together cilantro, lime juice, and olive oil to make the dressing.
3. Pour the dressing over the grain mixture and toss to combine.
4. Season with salt and pepper to taste.
5. Serve warm or at room temperature.
Cooking Time: 10-15 minutes
Freekeh Salad with Pomegranate and Pistachios
Experience the unique flavors of Middle Eastern cuisine with this vibrant Freekeh salad, featuring toasted freekeh, juicy pomegranate seeds, and crunchy pistachios.
Ingredients:
– 1 cup cooked Freekeh
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/4 cup pomegranate seeds
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese
– 1/4 cup toasted pistachios
– 2 tbsp olive oil
– 1 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked Freekeh, mixed greens, pomegranate seeds, parsley, and crumbled feta cheese.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the salad and toss to combine.
4. Sprinkle toasted pistachios on top and serve immediately.
Cooking Time: 10 minutes
Millet and Roasted Sweet Potato Grain Salad
A nutritious and flavorful salad that combines the nutty taste of millet with the natural sweetness of roasted sweet potatoes, perfect for a quick lunch or dinner.
Ingredients:
– 1 cup millet
– 2 large sweet potatoes, peeled and cubed
– 2 tablespoons olive oil
– 1 small red onion, thinly sliced
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese or chopped walnuts for added flavor
Instructions:
1. Preheat oven to 425°F (220°C). Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
2. Cook millet according to package instructions. Typically, rinse 1 cup of millet and soak in water for 8 hours. Then, drain and cook in boiling water for 15-20 minutes, or until fluffy.
3. In a large bowl, combine cooked millet, roasted sweet potatoes, red onion, and parsley. Season with salt and pepper to taste.
4. If desired, top with crumbled feta cheese or chopped walnuts.
Cooking Time: Approximately 45 minutes, including prep time.
Spelt Berry Salad with Apples and Walnuts
A sweet and savory blend of spelt berries, crisp apples, and crunchy walnuts, this salad is a perfect side dish for any occasion. The nutty flavor of the spelt pairs perfectly with the sweetness of the apples and the crunch of the walnuts.
Ingredients:
– 1 cup cooked spelt berries
– 2 cups mixed greens (arugula, spinach, etc.)
– 1 large apple, diced
– 1/4 cup chopped walnuts
– 2 tbsp olive oil
– 1 tsp honey
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked spelt berries, mixed greens, and diced apple.
2. In a small bowl, whisk together the olive oil and honey until well combined.
3. Pour the dressing over the salad and toss to coat.
4. Sprinkle the chopped walnuts over the top of the salad and season with salt and pepper to taste.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Tabbouleh Grain Salad with Parsley and Tomatoes
This classic Middle Eastern salad is a perfect blend of crunchy bulgur, sweet tomatoes, and fragrant parsley. A refreshing and healthy side dish or light lunch option.
Ingredients:
– 1 cup cooked bulgur
– 2 cups chopped fresh parsley
– 1 cup diced tomatoes (any color)
– 1/4 cup chopped red onion
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked bulgur, parsley, tomatoes, and red onion.
2. Squeeze lemon juice over the mixture and toss to coat.
3. Drizzle with olive oil and season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None! Just assemble and serve.
Warm Farro Salad with Mushrooms and Thyme
Warm Farro Salad with Mushrooms and Thyme: A hearty, comforting side dish perfect for a chilly evening or as a main course for a cozy dinner party.
Ingredients:
– 1 cup farro
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, thinly sliced
– 8 ounces mixed mushrooms (such as cremini, shiitake, and button), sliced
– 2 sprigs fresh thyme
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook the farro according to package instructions or by bringing the water/broth to a boil, then reducing heat and simmering for 20-25 minutes or until tender.
2. In a large skillet, heat the olive oil over medium-high heat. Add the onion and cook until translucent, about 3-4 minutes.
3. Add the mushrooms and cook until they release their moisture and start to brown, about 5-7 minutes.
4. Stir in thyme sprigs and season with salt and pepper.
5. To combine the farro and mushroom mixture, fluff the cooked farro with a fork and add it to the skillet. Toss to combine.
6. Serve warm, topped with grated Parmesan cheese if desired.
Cooking Time: 30-40 minutes
Quinoa and Kale Grain Salad with Lemon Vinaigrette
This nutritious salad combines the nutty flavor of quinoa with the earthy taste of kale, topped with a bright and tangy lemon vinaigrette. Perfect for a quick and healthy lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 2 cups curly kale, stems removed and chopped
– 1/2 cup red onion, thinly sliced
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, chopped kale, and sliced red onion.
2. In a small bowl, whisk together lemon juice and olive oil to make the vinaigrette.
3. Pour the vinaigrette over the quinoa mixture and toss to combine.
4. Top with crumbled feta cheese, if using.
5. Season with salt and pepper to taste.
6. Serve immediately.
Cooking Time: 15 minutes
Wild Rice and Orange Grain Salad with Almonds
Elevate your grain salad game with this vibrant combination of wild rice, juicy orange segments, crunchy almonds, and a hint of citrus. Perfect for a light and refreshing lunch or dinner.
Ingredients:
– 1 cup cooked wild rice
– 2 cups mixed grains (brown rice, quinoa, etc.)
– 1 cup freshly squeezed orange juice
– 1/4 cup chopped fresh parsley
– 1/4 cup sliced almonds
– 2 tablespoons olive oil
– Salt and pepper to taste
– 2 navel oranges, peeled and segmented
Instructions:
1. In a large bowl, combine cooked wild rice, mixed grains, and orange juice.
2. Stir in chopped parsley and sliced almonds.
3. Drizzle with olive oil and season with salt and pepper.
4. Arrange orange segments on top of the grain mixture.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (cooking wild rice and mixed grains), plus assembly time
Barley and Beet Grain Salad with Goat Cheese
This vibrant salad combines the nutty flavor of barley with the earthy sweetness of roasted beets, tangy goat cheese, and a hint of fresh herbs. Perfect for a light and refreshing lunch or dinner.
Ingredients:
– 1 cup cooked barley
– 2 medium beets, roasted and peeled
– 1/4 cup crumbled goat cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 2 tablespoons apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked barley, roasted beets, and crumbled goat cheese.
2. In a small bowl, whisk together olive oil and apple cider vinegar.
3. Pour the dressing over the grain mixture and toss to coat.
4. Sprinkle chopped parsley on top and season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None required (assuming cooked barley), about 45-50 minutes for roasting beets.
Bulgur and Mint Grain Salad with Feta and Olives
This refreshing salad combines the nutty flavor of bulgur with the cooling essence of mint, tangy feta cheese, and salty olives. Perfect for a light lunch or dinner.
Ingredients:
– 1 cup cooked bulgur
– 1/4 cup fresh mint leaves, chopped
– 1/2 cup crumbled feta cheese
– 1/2 cup pitted green olives, sliced
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked bulgur, chopped mint leaves, and crumbled feta cheese.
2. Add sliced olives and toss gently to combine.
3. Drizzle olive oil and lemon juice over the salad and season with salt and pepper to taste.
4. Serve at room temperature or chilled.
Cooking Time: 10 minutes
Brown Rice and Edamame Grain Salad with Sesame Dressing
A nutty and nutritious side dish that combines the earthy flavor of brown rice, crunchy edamame, and a hint of sesame. Perfect for accompanying your favorite stir-fry or grilled meats.
Ingredients:
– 1 cup cooked brown rice
– 1/2 cup cooked edamame
– 1/4 cup chopped scallions
– 2 tablespoons toasted sesame seeds
– 2 tablespoons soy sauce
– 1 tablespoon rice vinegar
– 1 teaspoon honey
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine brown rice, edamame, and scallions.
2. In a small bowl, whisk together sesame seeds, soy sauce, rice vinegar, and honey until smooth.
3. Pour the sesame dressing over the grain mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time:
– Prep time: 10 minutes
– Total time: 20 minutes
Freekeh and Roasted Carrot Grain Salad with Yogurt Dressing
This vibrant salad combines the nutty flavor of freekeh with the natural sweetness of roasted carrots, all tied together with a refreshing yogurt dressing. Perfect for a light and healthy lunch or dinner.
Ingredients:
– 1 cup freekeh
– 2 large carrots, peeled and chopped into bite-sized pieces
– 2 tablespoons olive oil
– 1/4 cup plain Greek yogurt
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley leaves for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss carrots with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. Cook freekeh according to package instructions.
4. In a bowl, whisk together yogurt and lemon juice.
5. Combine cooked freekeh, roasted carrots, and yogurt dressing in a large bowl. Toss gently to combine.
6. Season with salt and pepper to taste.
7. Garnish with fresh parsley leaves, if desired.
Cooking Time: 25-30 minutes
Millet and Arugula Grain Salad with Lemon Tahini Dressing
This nutritious grain salad combines the nutty flavor of millet with peppery arugula, crunchy veggies, and a creamy lemon tahini dressing. Perfect as a quick lunch or dinner.
Ingredients:
– 1 cup cooked millet
– 4 cups arugula leaves
– 1/2 cup cherry tomatoes, halved
– 1/4 cup sliced red onion
– 1/4 cup crumbled feta cheese (optional)
– 2 tbsp lemon juice
– 1 tsp tahini paste
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked millet, arugula leaves, cherry tomatoes, and red onion.
2. In a small bowl, whisk together lemon juice and tahini paste until smooth.
3. Pour the dressing over the grain mixture and toss to combine.
4. Top with crumbled feta cheese (if using).
5. Season with salt and pepper to taste.
Cooking Time: 15 minutes
Spelt and Roasted Pepper Grain Salad with Basil
A flavorful and nutritious salad that combines the nutty taste of spelt grains, sweet roasted peppers, and fresh basil.
Ingredients:
– 1 cup cooked Spelt grain (cooled)
– 2 medium bell peppers, any color
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup chopped fresh basil leaves
– 2 tablespoons red wine vinegar (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast the bell peppers for 30-40 minutes, or until charred and blistered.
3. Let the peppers cool down, then peel off the skin, discarding it.
4. In a large bowl, combine the cooked Spelt grain, roasted peppers, garlic, olive oil, salt, and pepper.
5. Stir in the chopped basil leaves.
6. If desired, drizzle with red wine vinegar.
7. Serve warm or at room temperature.
Cooking Time: 40-50 minutes (including roasting time)
Tabbouleh-Style Quinoa Salad with Cucumber and Mint
This vibrant salad is a twist on the classic Lebanese dish, featuring quinoa instead of bulgur. The combination of nutty quinoa, crunchy cucumber, and cooling mint makes for a perfect side dish or light lunch.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed greens (such as parsley, cilantro, and dill)
– 1 large cucumber, diced
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, mixed greens, cucumber, and mint.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None (quinoa already cooked)
Summary
Get ready to refresh your meal routine with these 20 grain salad recipes, one for every season! From quinoa and avocado to wild rice and cranberry, each recipe combines whole grains with seasonal vegetables, fruits, nuts, and cheeses. Try the Quinoa and Avocado Grain Salad with Lemon Dressing in spring, or the Farro Salad with Roasted Vegetables and Feta in fall. Whether you’re a fan of sweet potatoes, black beans, or pomegranate, there’s a grain salad recipe to suit your taste. Experiment with different grains, flavors, and textures to create the perfect dish for any time of year.
