Posts Tagged ‘whole grain’


Whole Grain Salad

September 18, 2009

I would pick this salad over pasta salad any day. I got the recipe several years ago when I subscribed to a newsletter from the American Institute for Cancer Research. The newsletter stopped coming, but this recipe was a keeper! It’s colorful, tasty, and healthy.

Whole Grain Salad


  • For the mozzarella, I’ve used shredded and diced. I highly recommend diced; it’s much more satisfying to get a little cube of cheese in a bite than it is to get a couple of shreds.
  • You can, of course, switch the veggies to what you like and what you have on hand. The ones listed in the recipe make a really good combination though.
  • This is the first time I used quinoa in this salad; in the past I always used couscous. It’s delicious either way, and I’m sure the other grains are delicious too. (8/6/10 correction: I just found out that what I thought was quinoa is not! I think it’s actually Israeli couscous; I have yet to try it with quinoa, but I think it will be good.)
  • Instead of mint, cilantro, or chervil, I used chives and basil because that’s what I have growing in my herb garden.
  • The original recipe calls for 1/2 cup finely chopped dried fruit, like  apricots, raisins, dates, figs or currants. I omitted that because as much as I love dried fruit, I don’t always love it in savory dishes.

Whole Grain Salad

1/2 yellow or orange bell pepper cut into bite-size pieces
1/2 tomato, seeded, cut into bite-size pieces
1/4 cup chopped radish
2 scallions, green and white parts, or  1/4 cup chopped red or Bermuda onion
2 Tbsp. toasted pine nuts, sesame seeds,  or sunflower seeds, or chopped  almonds, walnuts, or pecans
3-4 oz. diced low fat mozzarella cheese
Salt and freshly ground black pepper to  taste, if desired
3 cups cooked (and cooled) brown rice, or whole-grain pasta, or couscous,  bulgur, or quinoa
Juice of 1 lime
1 1/2-2 Tbsp. extra virgin olive oil
2 Tbsp. finely chopped fresh (or 2 tsp. dried) chives or flat-leaf parsley
2 Tbsp. finely chopped (or 2 tsp. dried) fresh mint, cilantro, or chervil

In a large bowl place the bell pepper, tomato, radish, scallions or onion,  nuts or seeds and cheese.  Mix lightly.  Season to taste with salt and pepper.

Fluff the cooled grain with a fork and season it to taste with salt and pepper.  Add the grain to the bowl of salad ingredients and mix it in lightly with a fork.

In another bowl whisk together the lime juice, oil and herbs.  Drizzle over the salad and mix in lightly.  Serve or refrigerate, covered, up to 2 days.

Makes 6 cups.

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