Make whole-grain salads in advance, chill, and enjoy for easy, quick-to-serve lunches and dinners.
Healthy, Hearty Whole-Grain Salads
With their nutty taste, mild flavor, and irresistible chewy texture, whole grains are a fitting canvas for salads because they harmonize with the bright, fresh flavors we enjoy most.
Start with recipes with lots of herbs and vegetables, like this bulgur salad, as a basis for customizing your own grain salad. Stir in leftover chicken or shrimp to vary the flavor if you prefer.
Colorful Quick Quinoa Grecian Salad
Featuring peak summer produce and protein-rich quinoa, this colorful recipe was a finalist from our Ultimate Reader Recipe Contest. Save leftovers to serve for lunch throughout the week.
Cracked Wheat Salad with Nectarines, Parsley, and Pistachios
Great with grilled chicken, lamb, or salmon, this side-dish salad also packs well for a picnic. Almost any fruit would work well in place of nectarines-try apricots, peaches, or figs.Sesame Brown Rice Salad with Shredded Chicken and Peanuts
Dark sesame oil and chopped fresh cilantro lends Asian flair to this delicious rice salad. Cook the brown rice in plenty of water so it won't be sticky.
Beet, Blood Orange, Kumquat, and Quinoa Salad
Blood orange and kumquats work in perfect harmony with quinoa. Beets, avocado, and fresh cilantro add an extra dosage of flavors and textures to this citrusy salad.
Tart & Tangy Bulgur Salad
Reader Mary Beth Howard created this top-rated recipe in the midst of updating her cooking style to include healthier ingredients. Sliced olives and fresh lime juice provide this grain salad its namesake flavors.
Quick-cooking couscous is now even better since it's available in a whole wheat version. Fresh sage gives this side dish an earthy taste and aroma. You can use other fresh herbs such as basil, cilantro, or mint instead. To make this an entrée, add a little feta cheese, water-packed tuna, or shredded cooked chicken.
Yield: 4 servings (serving size: about 1 cup)
Ingredients:1 3/4 cups fat-free, less-sodium chicken broth
3/4 cup whole wheat couscous
1 cup grape tomatoes, halved
1/2 cup chopped seeded peeled cucumber
1/2 cup chopped red bell pepper
1/4 cup sliced green onions
1 tablespoon chopped fresh sage
1/4 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
4 teaspoons extravirgin olive oil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Bring broth to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Combine couscous, tomatoes, and remaining ingredients in a large bowl.