Whole Grain Salad Recipe

Whole Grain Salad Recipe

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

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

Medically reviewed in December 2018.

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