Ancient Grain and Vegetable Salad Recipe for Healthy Meals

In today’s fast-paced world, finding meals that are both nutritious and delicious can be a challenge. This Ancient Grain and Vegetable Salad is a perfect blend of wholesome ingredients that fuel your body and tantalize your taste buds.

Ancient grains like quinoa, farro, and millet have been cultivated for thousands of years and are packed with protein, fiber, and essential nutrients. Combining these with fresh, seasonal vegetables creates a vibrant salad that’s as colorful as it is flavorful.

Whether you’re looking for a light lunch, a side dish, or a make-ahead meal for busy days, this salad fits the bill. Plus, it’s completely plant-based and adaptable to your pantry staples and personal preferences.

This recipe is not only easy to prepare but also incredibly versatile. You’ll love how the nutty grains pair with crisp vegetables, zesty herbs, and a tangy dressing that brings everything together.

It’s a fantastic way to incorporate more ancient grains into your diet and enjoy a fresh, nutrient-dense meal. Keep reading to discover how to make this delightful salad and explore tips for customization and serving suggestions.

Why You’ll Love This Recipe

This Ancient Grain and Vegetable Salad is a celebration of texture, flavor, and nutrition. Here’s why it stands out:

• Wholesome Ingredients: Ancient grains provide complex carbohydrates and protein, making this salad satisfying and energizing.
• Vibrant Vegetables: Fresh, crunchy vegetables add color, vitamins, and antioxidants.
• Easy to Make: With simple preparation steps, it’s perfect for meal prep and busy schedules.
• Customizable: You can swap grains, vegetables, or dressings to suit your taste or what’s available.
• Plant-Based and Gluten-Free Options: Naturally vegan, and easily adapted for gluten-free diets by choosing grains like quinoa or millet.

Ingredients

• 1 cup quinoa (rinsed)
• 1/2 cup farro (rinsed)
• 1/2 cup millet (rinsed)
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• 1 red bell pepper, diced
• 1 cup shredded carrots
• 1/2 cup red onion, finely chopped
• 1 cup chopped kale, stems removed
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 1/4 cup toasted pumpkin seeds (optional)
• For the dressing:
• 1/4 cup extra virgin olive oil
• 3 tablespoons fresh lemon juice
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon maple syrup or agave nectar
• 1 garlic clove, minced
• Salt and black pepper, to taste

Equipment

• Medium saucepan
• Large mixing bowl
• Fine mesh sieve (for rinsing grains)
• Cutting board and sharp knife
• Measuring cups and spoons
• Whisk or fork (for mixing dressing)
• Salad serving bowl or storage container

Instructions

1. Cook the grains: In separate pots or together if your pot is large enough, cook the quinoa, farro, and millet according to package instructions. Typically, quinoa takes about 15 minutes, farro around 25 minutes, and millet about 20 minutes. Once cooked, drain any excess water and spread the grains on a tray to cool quickly and avoid clumping.
2. Prepare the vegetables: While the grains cook, wash and chop the cherry tomatoes, cucumber, red bell pepper, carrots, red onion, kale, parsley, and mint. Place them in a large mixing bowl.
3. Make the dressing: In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, Dijon mustard, maple syrup, minced garlic, salt, and pepper. Adjust seasoning to taste.
4. Combine salad ingredients: Once the grains have cooled to room temperature, add them to the bowl with the chopped vegetables and herbs.
5. Toss with dressing: Pour the dressing over the salad and gently toss everything together until well combined and evenly coated.
6. Add pumpkin seeds: Sprinkle toasted pumpkin seeds on top for a crunchy texture and added nutrients.
7. Chill and serve: For best flavor, refrigerate the salad for at least 30 minutes before serving. This allows the flavors to meld beautifully.

Tips & Variations

“Use whatever ancient grains you have on hand! Bulgur, amaranth, or even couscous can be great substitutes or additions to this salad.”

• For a gluten-free version, omit farro or replace it with more quinoa or millet.
• Try adding roasted vegetables like sweet potatoes, beets, or zucchini for a warm twist.
• Mix in some cooked chickpeas or black beans for extra protein.
• Swap the fresh herbs for basil, cilantro, or dill depending on your mood and pantry.
• Add a sprinkle of chilli powder for a spicy kick.
• Use a nut-based dressing for creaminess, like a tahini-lemon blend.

Nutrition Facts

Serving Suggestions

This salad is incredibly versatile when it comes to serving. You can enjoy it as a hearty lunch on its own or as a vibrant side dish to your favorite mains.

Here are some ideas:

• Serve chilled with a slice of crusty whole grain bread or warm pita.
• Pair with grilled tofu or tempeh for a protein-packed vegan meal.
• Top with sliced avocado and a drizzle of extra lemon juice for creaminess.
• Use it as a filling for wraps or stuffed peppers.
• Serve alongside dishes like Vegan Chipotle Bowl Recipe for a Flavorful Healthy Meal or Cheap Vegetarian Recipes For Families Everyone Will Love for a complete plant-based feast.

Conclusion

This Ancient Grain and Vegetable Salad is a shining example of how simple ingredients can create a meal that is nourishing, flavorful, and satisfying. Perfect for those busy days when you want something quick but wholesome, this salad is easy to customize and adapt to your preferences or seasonal produce.

Ancient grains bring a wonderful texture and nutritional boost, while fresh vegetables and herbs brighten every bite.

Whether you are new to ancient grains or a longtime fan, this salad offers a delightful way to enjoy them daily. Don’t hesitate to experiment with different veggies, herbs, and dressings to keep this recipe fresh and exciting.

For more inspiration on wholesome plant-based meals, check out our Ancient Grains Vegetarian Recipes for Healthy Delicious Meals and A to Z Vegetarian Recipes for Every Meal and Occasion. Enjoy this salad as a nourishing staple for your healthy lifestyle!

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