Vegan Mixed Grain Salad
Are you looking for a healthy, filling, and flavorful salad that’s perfect for any time of the day? This Vegan Mixed Grain Salad is your go-to recipe. Packed with wholesome grains, fresh vegetables, and a tangy dressing, it’s a vibrant dish that’s both nutritious and satisfying. Whether you’re prepping for a quick lunch, a picnic, or a dinner side, this salad is sure to impress.
Ingredients
For the Salad:
- 1 cup cooked quinoa
- 1 cup cooked farro
- 1/2 cup cooked brown rice
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 cup shredded carrots
- 1/4 cup red onion, finely diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup roasted pumpkin seeds or sunflower seeds
For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- 1 teaspoon maple syrup (optional)
- Salt and pepper to taste
Instructions
1. Cook the Grains Prepare the quinoa, farro, and brown rice according to package instructions. Let them cool completely before assembling the salad.
2. Prepare the Vegetables and Herbs Chop the cherry tomatoes, cucumber, carrots, red onion, parsley, and mint. Set aside.
3. Make the Dressing In a small bowl, whisk together olive oil, lemon juice, apple cider vinegar, Dijon mustard, garlic, and maple syrup (if using). Season with salt and pepper to taste.
4. Assemble the Salad In a large bowl, combine the cooked grains, chopped vegetables, fresh herbs, and roasted seeds. Pour the dressing over the salad and toss well to coat evenly.
5. Serve and Enjoy Serve immediately or refrigerate for up to 2 days. This salad tastes even better after the flavors meld together in the fridge.
Tips for Customization
- Add protein: Toss in some roasted chickpeas or cubed tofu for a protein boost.
- Switch up the grains: Feel free to substitute barley, millet, or couscous if preferred.
- Extra crunch: Add chopped nuts like almonds or walnuts.
- Spice it up: Sprinkle with red pepper flakes or add a dash of sriracha to the dressing.
Nutritional Benefits
This Vegan Mixed Grain Salad is a powerhouse of nutrients. The mixed grains provide complex carbohydrates and fiber, while the fresh veggies and herbs add vitamins and antioxidants. The dressing, made with olive oil and lemon juice, brings heart-healthy fats and a refreshing zing. It’s a perfect blend of taste and health in one bowl!
Whip up this Vegan Mixed Grain Salad to enjoy a delightful mix of textures, colors, and flavors. It’s an easy, versatile recipe that will keep you coming back for more. Try it today and savor the goodness of plant-based eating!
Recipes you may like