Whole-Grain Salad Recipe

Fresh, hearty, and packed with crunchy veggies, this dish is filling and satisfying.

blue bowl of whole grain salad

Medically reviewed in April 2021

Updated on August 15, 2022

Replenish your fuel stores with nutrient-rich whole grains, veggies, nuts, and dried fruit. This dish is packed with B vitamins, healthy fats, and antioxidants. Add beans or chopped grilled chicken for a complete meal.

Ingredients
1/2 bell pepper (yellow or orange), seeded and chopped
1/2 large tomato, seeded and chopped
1/4 cup chopped radish
1/4 cup chopped green onion or red Bermuda onion
1/4 cup finely chopped dried fruits (apricots, raisins, figs, etc.)
2 tbsp nuts or seeds (sesame, sunflower, or chopped almonds, walnuts, etc.)
4 oz low-fat mozzarella cheese, diced
3 cups cooked brown rice, whole grain pasta, couscous, or bulgur
Juice of 1 lime
1 1/2 tbsp extra virgin olive oil
2 tbps finely chopped fresh chives (or 2 tsp dried)
2 tbsp finely chopped fresh mint or cilantro (or 2 tsp dried)
Salt and pepper to taste

Preparation (Serves 5)
In a large bowl, combine bell pepper, tomato, radish, green or red onion, dried fruit, seeds or nuts, and cheese. Mix lightly with a fork. Fluff the cooked grains with a fork and combine with the salad mixture.

In a small container with a tight-fitting lid, combine the remaining ingredients. Seal tightly and shake until combined. Add to salad mixture and toss to coat.

Nutrition Facts (per serving)
Calories 275; fat 11g; saturated fat 3g; cholesterol 12mg; sodium 126mg; carbohydrate 35g; fiber 3g; protein 10g; calcium 0mg

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