As the seasons change, our appetites for hearty, comforting dishes often shift too. That’s why we’ve rounded up 20 delicious grain salad recipes to satisfy your cravings, no matter what time of year it is. From warm and cozy winter salads to fresh and vibrant summer bowls, these recipes showcase a variety of grains like quinoa, farro, brown rice, and more.
Whether you’re looking for a quick and easy lunch or a satisfying dinner option, grain salads are a great way to mix things up. And with so many different flavor profiles and textures to explore, the possibilities are endless. So go ahead, get creative, and start building your own perfect grain salad!
Quinoa and Roasted Vegetable Grain Salad
A flavorful and nutritious grain salad that combines the nutty taste of quinoa with the sweetness of roasted vegetables.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and cubed
– 1 small red onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium saucepan, bring quinoa and water or broth to a boil. Reduce heat, cover, and simmer for about 15-20 minutes or until the quinoa is tender and fluffy.
3. Toss sweet potato, bell pepper, onion, and garlic with olive oil, salt, and pepper on a baking sheet. Roast in the oven for about 25-30 minutes or until the vegetables are tender.
4. Fluff cooked quinoa with a fork. Add roasted vegetables and toss to combine. Season with salt and pepper to taste.
5. Garnish with chopped parsley, if desired.
Cooking Time: 40-50 minutes
Farro and Kale Salad with Lemon Tahini Dressing
This hearty salad combines nutty farro with curly kale, a tangy lemon tahini dressing, and crunchy pecans for a satisfying and healthy meal.
Ingredients:
– 1 cup cooked farro
– 2 cups curly kale, stems removed and chopped
– 1/4 cup chopped pecans
– 1/2 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked farro, chopped kale, and toasted pecans.
2. In a blender or food processor, blend lemon juice, tahini, garlic, salt, and pepper until smooth.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately.
Cooking Time: 10-15 minutes
Brown Rice and Chickpea Mediterranean Salad
This hearty salad combines the nutty flavor of brown rice with the creamy texture of chickpeas, all tied together with a tangy Mediterranean dressing.
Ingredients:
– 1 cup cooked brown rice
– 1 can chickpeas (drained and rinsed)
– 1/2 cup chopped cucumber
– 1/4 cup chopped red bell pepper
– 1/4 cup crumbled feta cheese
– 2 tbsp olive oil
– 2 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked brown rice, chickpeas, cucumber, and red bell pepper.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the salad mixture and toss to coat.
4. Sprinkle feta cheese on top and season with salt and pepper to taste.
Cooking Time: 15 minutes (including cooking time for brown rice)
Wild Rice and Cranberry Pecan Salad
Wild Rice and Cranberry Pecan Salad: A Harvest Delight
This autumn-inspired salad combines the nutty flavor of wild rice with the sweetness of cranberries, crunch of pecans, and a hint of tanginess from the apple cider vinaigrette.
Ingredients:
– 1 cup cooked wild rice
– 1/2 cup fresh or frozen cranberries
– 1/4 cup chopped pecans
– 1/2 cup diced apples (Granny Smith or Fuji)
– 1/4 cup crumbled feta cheese (optional)
– 2 tbsp apple cider vinaigrette
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked wild rice, cranberries, pecans, and apples.
2. Drizzle with apple cider vinaigrette and toss until the ingredients are well coated.
3. Sprinkle feta cheese (if using) and season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None! This salad is best served fresh, but it’s also a great make-ahead option.
Barley and Cucumber Mint Salad
This light and revitalizing salad is perfect for hot summer days, combining the nutty flavor of barley with the crunch of cucumber, freshness of mint, and tanginess of feta cheese.
Ingredients:
– 1 cup pearl barley
– 2 cups water
– 1 large cucumber, peeled and thinly sliced
– 1/4 cup fresh mint leaves
– 1/2 cup crumbled feta cheese
– 2 tablespoons lemon juice
– Salt to taste
Instructions:
1. Rinse the barley in a fine-mesh sieve under cold water.
2. In a medium saucepan, combine the barley and water. Bring to a boil, then reduce heat, cover, and simmer for about 40 minutes or until tender.
3. Drain the cooked barley and let it cool to room temperature.
4. In a large bowl, combine the cooled barley, sliced cucumber, mint leaves, and crumbled feta cheese.
5. Squeeze lemon juice over the salad and season with salt to taste.
Cooking Time: 45 minutes (including cooking time)
Bulgur Wheat and Pomegranate Tabbouleh
A refreshing twist on the classic Middle Eastern salad, this Bulgur Wheat and Pomegranate Tabbouleh combines nutty grains with sweet-tart pomegranate seeds.
Ingredients:
– 1 cup bulgur wheat
– 2 cups water
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/2 cup diced red bell pepper
– 1/2 cup diced cucumber
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper, to taste
– 1/4 cup pomegranate seeds
Instructions:
1. Rinse the bulgur wheat and soak it in water for at least 30 minutes.
2. Drain and rinse the bulgur wheat again.
3. In a large bowl, combine the cooked bulgur wheat, parsley, mint, red bell pepper, cucumber, lemon juice, and olive oil. Season with salt and pepper to taste.
4. Stir in the pomegranate seeds.
5. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: 30 minutes (including soaking time)
Freekeh and Roasted Sweet Potato Salad
This salad combines the nutty flavor of freekeh (roasted green wheat) with the natural sweetness of roasted sweet potatoes, all tied together with a tangy dressing. Perfect for a light and refreshing meal or as a side dish.
Ingredients:
– 1 cup freekeh
– 2 large sweet potatoes, peeled and cubed
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 teaspoon honey
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potato cubes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. Cook freekeh according to package instructions. Drain excess liquid.
4. In a large bowl, combine cooked freekeh, roasted sweet potatoes, lemon juice, and honey. Toss to coat.
5. Season with salt and pepper to taste. Garnish with chopped parsley if desired.
Cooking Time: 30-35 minutes
Spelt Berry and Arugula Salad with Goat Cheese
Spelt Berry and Arugula Salad with Goat Cheese
Combine the sweetness of spelt berries, the peppery flavor of arugula, and the creaminess of goat cheese for a refreshing and healthy salad.
Ingredients:
– 1 cup cooked spelt berries
– 4 cups fresh arugula
– 1/2 cup crumbled goat cheese
– 2 tablespoons olive oil
– 1 tablespoon white wine vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked spelt berries and arugula.
2. Crumble the goat cheese over the salad and drizzle with olive oil and white wine vinegar.
3. Season with salt and pepper to taste.
4. Serve immediately.
Cooking Time: 10 minutes
Note: Spelt berries can be found in most health food stores or online. Cooking time does not include preparation of ingredients.
Millet and Avocado Lime Salad
A refreshing twist on traditional salads, this recipe combines the nutty flavor of millet with creamy avocado and a burst of citrus from fresh lime juice.
Ingredients:
– 1 cup cooked millet
– 2 ripe avocados, diced
– 1/2 cup chopped red onion
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large bowl, combine cooked millet, diced avocado, red onion, and jalapeño pepper.
2. In a small bowl, whisk together lime juice and olive oil.
3. Pour the dressing over the millet mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with fresh cilantro leaves, if desired.
6. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes
Black Rice and Mango Coconut Salad
This refreshing salad combines the nutty flavor of black rice with the sweetness of mango and the creaminess of coconut milk, perfect for a light and flavorful meal or as a side dish.
Ingredients:
– 1 cup cooked black rice
– 2 cups diced fresh mango
– 1/4 cup shredded young coconut
– 2 tablespoons coconut oil
– 1 tablespoon lime juice
– Salt to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large bowl, combine cooked black rice and diced mango.
2. In a small pan, heat the coconut oil over medium heat. Add shredded young coconut and toast until lightly browned, stirring frequently.
3. Pour toasted coconut flakes over the rice-mango mixture.
4. Squeeze lime juice over the salad and season with salt to taste.
5. Garnish with fresh cilantro leaves if desired.
6. Serve immediately.
Cooking Time: 10-15 minutes
Wheat Berry and Apple Walnut Salad
Celebrate the flavors of fall with this hearty salad featuring wheat berries, crisp apples, and toasted walnuts. This satisfying side dish is perfect for a chilly evening or a potluck gathering.
Ingredients:
– 1 cup cooked wheat berries
– 2 cups mixed greens (arugula, spinach)
– 1 large apple, diced
– 1/2 cup chopped walnuts
– 2 tablespoons olive oil
– 2 tablespoons apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked wheat berries, mixed greens, diced apple, and chopped walnuts.
2. In a small bowl, whisk together olive oil and apple cider vinegar.
3. Pour the dressing over the salad and toss to combine.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (prep) + none (no cooking required)
Lentil and Quinoa Power Salad
This hearty salad combines the protein-rich benefits of lentils with the nutty flavor of quinoa, creating a nutritious and filling meal. Perfect for a quick lunch or dinner, this power-packed salad is packed with fiber, vitamins, and minerals.
Ingredients:
– 1 cup cooked lentils
– 1 cup cooked quinoa
– 2 cups mixed greens (arugula, spinach, etc.)
– 1 cup cherry tomatoes, halved
– 1/4 cup chopped red onion
– 1/4 cup crumbled feta cheese (optional)
– 2 tbsp olive oil
– 1 tbsp apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked lentils, quinoa, mixed greens, cherry tomatoes, and red onion.
2. In a small bowl, whisk together olive oil and apple cider vinegar.
3. Pour dressing over the salad and toss to coat.
4. Top with crumbled feta cheese (if using).
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (cooking quinoa and lentils)
Buckwheat and Beetroot Salad with Feta
This hearty salad combines the nutty flavor of buckwheat with the earthy sweetness of roasted beetroot, topped with crumbly feta cheese.
Ingredients:
– 1 cup cooked buckwheat
– 2 medium beetroot, peeled and chopped
– 2 tbsp olive oil
– Salt and pepper to taste
– 100g feta cheese, crumbled
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss beetroot with olive oil, salt, and pepper on a baking sheet.
3. Roast for 30-40 minutes or until tender.
4. Cook buckwheat according to package instructions.
5. In a large bowl, combine roasted beetroot, cooked buckwheat, and crumbled feta cheese.
6. Garnish with chopped parsley if desired.
Cooking Time: 45-50 minutes
Pearl Couscous and Roasted Red Pepper Salad
A light and refreshing salad that combines the nutty flavor of pearl couscous with the sweetness of roasted red peppers. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 cup pearl couscous
– 2 cups water
– 2 large red bell peppers, seeded and chopped
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the pearl couscous according to package instructions using 2 cups of boiling water. Drain and set aside.
2. Preheat oven to 425°F (220°C). Toss the red bell peppers with olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender and slightly caramelized.
3. In a large bowl, combine cooked couscous, roasted red peppers, lemon juice, and chopped parsley (if using). Toss to combine.
4. Serve warm or at room temperature.
Cooking Time: 45 minutes
Kamut and Grilled Corn Salad
This refreshing summer salad combines the nutty flavor of Kamut wheat berries with the sweetness of grilled corn, all tied together with a tangy dressing.
Ingredients:
– 1 cup Kamut wheat berries, rinsed and drained
– 2 cups water or vegetable broth
– 4 ears of corn, husked and silked
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup chopped fresh cilantro (optional)
Instructions:
1. Rinse the Kamut wheat berries and soak them in water or broth for at least 8 hours or overnight.
2. Preheat grill to medium-high heat. Grill corn ears for 10-12 minutes, turning every 3-4 minutes, until lightly charred.
3. Cook Kamut wheat berries according to package instructions. Drain and set aside.
4. In a large bowl, whisk together olive oil, salt, and pepper.
5. Add cooked Kamut wheat berries, grilled corn kernels, and chopped cilantro (if using) to the bowl.
6. Toss to combine and serve warm or at room temperature.
Cooking Time: 30-40 minutes
Teff and Spinach Salad with Lemon Vinaigrette
This refreshing salad combines the nutty flavor of teff with the earthy taste of spinach, all tied together with a zesty lemon vinaigrette. Perfect for a light lunch or dinner.
Ingredients:
– 1 cup cooked teff
– 4 cups fresh spinach leaves
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– 2 tbsp freshly squeezed lemon juice
– 1 tsp olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked teff, spinach leaves, and cherry tomatoes.
2. In a small bowl, whisk together lemon juice and olive oil to make the vinaigrette.
3. Pour the vinaigrette over the salad 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: 10 minutes
Amaranth and Roasted Butternut Squash Salad
This vibrant salad combines the earthy sweetness of roasted butternut squash with the nutty flavor of amaranth, perfect for a healthy and flavorful meal.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 2 cups amaranth grains
– 2 tbsp olive oil
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash in half lengthwise, scoop out seeds, and place on a baking sheet.
3. Roast the squash for 45-50 minutes, or until tender and caramelized.
4. In a medium saucepan, heat 1 tbsp of olive oil over medium heat. Add amaranth grains and cook, stirring frequently, for 5-7 minutes or until lightly toasted.
5. Combine roasted squash, cooked amaranth, salt, pepper, and parsley in a bowl.
6. Serve warm or at room temperature.
Cooking Time: 1 hour
Oat Berry and Blueberry Almond Salad
This refreshing salad combines the nutty flavor of oats with the sweetness of blueberries and the crunch of almonds, making it a perfect side dish or light lunch.
Ingredients:
– 1 cup rolled oats
– 2 cups mixed berries (oat berry blend)
– 1 cup fresh blueberries
– 1/4 cup sliced almonds
– 2 tablespoons honey
– 1 tablespoon lemon juice
– Salt to taste
Instructions:
1. In a large bowl, combine the oat berry blend and blueberries.
2. In a small bowl, whisk together the honey and lemon juice until well combined.
3. Pour the honey-lemon mixture over the berries and toss to coat.
4. Sprinkle the sliced almonds over the top of the salad and season with salt to taste.
5. Serve immediately, or refrigerate for up to 2 hours before serving.
Cooking Time: None required! Just assemble and serve.
Triticale and Carrot Ginger Salad
This refreshing salad combines the nutty flavor of triticale with the sweetness of carrots, all wrapped up in a zesty ginger dressing. Perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 1 cup cooked triticale
– 2 large carrots, peeled and grated
– 2 inches fresh ginger, peeled and grated
– 2 tablespoons olive oil
– 2 tablespoons apple cider vinegar
– 1 teaspoon honey
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine cooked triticale, grated carrots, and grated ginger.
2. In a small bowl, whisk together olive oil, apple cider vinegar, and honey until well combined.
3. Pour the dressing over the triticale 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: 10 minutes
Rye Berry and Smoked Salmon Salad
A refreshing twist on a classic salad, this Rye Berry and Smoked Salmon Salad combines the earthy sweetness of rye berries with the rich flavor of smoked salmon. Perfect for a light lunch or dinner.
Ingredients:
– 1 cup rye berries
– 6 oz smoked salmon, flaked
– 2 tbsp olive oil
– 1 tbsp apple cider vinegar
– 1 tsp Dijon mustard
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Rinse the rye berries and soak them in water for at least 4 hours or overnight.
2. Drain and rinse the rye berries again. In a medium bowl, combine the cooked rye berries, smoked salmon, olive oil, apple cider vinegar, Dijon mustard, salt, and pepper. Mix well to combine.
3. Taste and adjust the seasoning as needed.
4. Garnish with chopped fresh parsley, if desired.
Cooking Time: 15 minutes (including soaking time)
Enjoy your delicious Rye Berry and Smoked Salmon Salad!
Summary
Get ready to elevate your salad game with these 20 delicious grain salad recipes, perfect for every season. From quinoa and roasted vegetable salads to wild rice and cranberry pecan creations, each dish combines nutritious grains with fresh flavors and textures. Whether you’re in the mood for something Mediterranean-inspired or something a little more adventurous, there’s a recipe on this list that’s sure to satisfy your cravings. So go ahead, get creative, and enjoy the perfect blend of whole grain goodness and mouthwatering flavor in every bite!
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