Best 5 3 Grain Salad Recipes

3 grain salad is a delicious and versatile dish that can be served as a main course or a side dish. It is made with a combination of three different grains, such as quinoa, brown rice, and barley, and is often mixed with vegetables, herbs, and a dressing. 3 grain salad is a healthy and nutritious meal that is packed with fiber, protein, and vitamins. It is also a great way to use up leftover grains and vegetables. With so many different variations, there is sure to be a 3 grain salad recipe that everyone will enjoy.

Here are our top 5 tried and tested recipes!

THREE-GRAIN SALAD

Three-Grain Salad image

Wheat berries, rice and barley add whole-grain goodness to a super side.

Provided by Betty Crocker Kitchens

Categories Side Dish

Time 3h30m

Yield 5

Number Of Ingredients 16

Ingredients

5 1/2 cups water
1 cup uncooked wheat berries
1/3 cup uncooked long-grain brown rice
1/2 cup uncooked hulled or pearl barley
1/2 cup dried cherries or cranberries
1/4 cup diced carrot
1/4 cup diced celery
1/4 cup chopped fresh parsley, if desired
1 medium unpeeled eating apple, chopped (1 cup)
4 medium green onions, chopped (1/4 cup)
1/3 cup sugar
1/3 cup canola oil
1/3 cup cider vinegar
2 tablespoons grated red onion
2 teaspoons Worcestershire sauce
2 cloves garlic, finely chopped

Steps:

In 2-quart saucepan, heat water and wheat berries to boiling. Reduce heat to low. Cover; simmer 10 minutes. Stir in brown rice and barley. Cover; simmer about 50 minutes longer or until grains are tender. Drain if necessary.
In small bowl, mix dressing ingredients.
In large bowl, mix cooked grains and remaining salad ingredients. Pour dressing over salad; toss. Cover; refrigerate 1 to 2 hours or until chilled.

Nutrition Facts : Calories 510, Carbohydrate 83 g, Cholesterol 0 mg, Fat 3, Fiber 11 g, Protein 8 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 40 mg, Sugar 30 g, TransFat 0 g

FESTIVE THREE-GRAIN SALAD

Festive Three-Grain Salad image

Wholesome ingredients and a festive appearance make this colorful side one of my holiday staples. Plus, I can assemble it the night before and store it in the refrigerator. -Teri Kreyche, Tustin, California

Provided by Taste of Home

Categories Lunch

Time 1h15m

Yield 8 servings.

Number Of Ingredients 19

Ingredients

3/4 cup uncooked wheat berries
5 cups water
1/2 cup uncooked medium pearl barley
1/3 cup uncooked long grain brown rice
1 medium apple, chopped
1/2 cup pomegranate seeds, dried cherries or dried cranberries
4 green onions, chopped
1/4 cup finely chopped carrot
1/4 cup finely chopped celery
1/4 cup minced fresh parsley
DRESSING:
1/3 cup cider vinegar
3 tablespoons finely chopped red onion
3 tablespoons canola oil
2 to 3 tablespoons sugar
1 tablespoon Worcestershire sauce
2 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon pepper

Steps:

In a large saucepan, combine wheat berries and water; bring to a boil. Reduce heat; simmer, covered, 10 minutes. Stir in barley; simmer, covered, 5 minutes. Stir in rice; simmer, covered, 40-45 minutes or until grains are tender. Drain; transfer to a large bowl. Cool to room temperature., Add apple, pomegranate seeds, green onions, carrot, celery and parsley to wheat berry mixture; toss to combine. In a small bowl, whisk dressing ingredients until blended. Pour over salad; toss to coat. Serve immediately or refrigerate and serve cold.

Nutrition Facts : Calories 219 calories, Fat 6g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 180mg sodium, Carbohydrate 38g carbohydrate (8g sugars, Fiber 6g fiber), Protein 5g protein.

BIG SALAD WITH GRAINS

Big Salad With Grains image

There's no true recipe for a big salad, but for this robust green meal, you will want to keep a few rules in mind. Skip the soft lettuces, which tend to get squashed in a big salad, and start with sturdier greens, like kale or escarole. Add fruits and vegetables, a protein, like a hard-boiled egg, and a starch or two. You want a total of six to eight ingredients, before toppings. Too few, and it could get boring; too many, and the bowl gets crowded and confusing. Finish it off with a substantial dressing, like avocado, yogurt or tahini, and add a couple of toppings, like chives or chopped nuts. Serve with a side of whole-grain bread for a filling and healthy meal.

Provided by Julia Moskin

Categories dinner, easy, lunch, quick, weekday, salads and dressings, main course

Time 10m

Yield 1 serving

Number Of Ingredients 10

Ingredients

2 cups sturdy salad greens, such as romaine, iceberg, escarole or kale
1/2 cup cooked grains, like quinoa, farro, bulgur wheat or barley
1 cup roasted vegetables, like potatoes, sweet potatoes or winter squash
1/4 cup thinly sliced raw vegetables, like bell peppers, celery, carrots, fennel, mushrooms, onions, radishes, snap or snow peas, summer squash or tomatoes
1/4 cup salad dressing, like yogurt, tahini or a vinaigrette, plus more to taste
1/2 avocado, thinly sliced
1 hard-boiled egg, peeled and halved
2 teaspoons snipped chives, plus more to taste
2 teaspoons sliced or chopped nuts, like almonds, walnuts, pecans or hazelnuts, plus more to taste
Whole-grain bread, for serving

Steps:

Place greens in bottom of serving bowl. Add grains in an even layer over greens. Repeat with the roasted vegetables, then the raw vegetables.
Top with dressing, and toss gently. Fan out avocado on top on one side of bowl.
Place hard-boiled egg pieces on the side opposite the avocado. Top with chives and nuts. Serve with whole-grain bread.

Nutrition Facts : @context http, Calories 998, UnsaturatedFat 45 grams, Carbohydrate 100 grams, Fat 59 grams, Fiber 19 grams, Protein 25 grams, SaturatedFat 10 grams, Sodium 80 milligrams, Sugar 7 grams, TransFat 0 grams

3 GRAIN SALAD

3 GRAIN SALAD image

Categories Salad Side Vegetarian

Yield 3-4 portions

Number Of Ingredients 12

Ingredients

1/4 cup farro
1/4 cup pearl barley
1/4 israeli cous cous
1/2 cup frozen corn (I prefer white, but yellow looks prettier)
1 large carrot (or 2 medium ones), peeled and shredded
2 sticks celery, chopped finely
1 or 2 hearts (the very center) of romaine lettuce, chopped finely
small bunch of cilantro, chopped
2 Tbsp of vinegar of choice (I love oregano vinegar!)
1 Tbsp extra-virgin olive oil
2 tsp Dijon mustard
salt & pepper to taste

Steps:

Soak farro and barley in separate containers overnight or at least 6 hrs. Cook farro in salted boiling water for 15 min. Cook barley in salted boiling water for 10 min. Cook cous cous in salted boiling water for 5-7 min. Cook corn in salted boiling water for 2-3 min. Drain all grains and corn perfectly and allow to come to room temp. for one hour or so (this whole process of soaking and cooking the grains and corn can be made 1 or 2 days in advance). In a small bowl whisk vinegar, oil and mustard till fully emulsified, then season with salt and pepper to taste. In a large bowl mix all grains and corn, add a couple of tablespoons of the vinagrette and combine perfectly; add carrots, celery, lettuce and cilantro. Mix well, then dress with the rest of vinagrette and correct seasoning, adding more salt and pepper if necessary.

THREE GRAIN SALAD WITH GRAPEFRUIT

Three Grain Salad With Grapefruit image

I've been making this salad for a few years now, and can't remember where the original came from. I've used many different combinations of grains for this, choosing from bulgar, barley, quinoa, wild rice, brown rice, couscous, wheatberries and speltberries. I basically gather up three of whatever I have on hand, cook them up and mix. Consequently, the preparation time can vary widely. Sometimes I use the poblano I call for, sometimes I use some crushed red pepper flakes instead.

Provided by Chef Edlear

Categories Lunch/Snacks

Time 1h15m

Yield 1 bowl, 6 serving(s)

Number Of Ingredients 13

Ingredients

1 large red grapefruit
4 1/3 cups cooked mixed grains
1 large poblano chile, char, peel, seed, dice
1/4 cup chopped fresh parsley
2 tablespoons minced red onions
2 celery ribs, fine dice
3 -4 tablespoons dried sweetened cranberries
1/3 cup cranberry juice
1/4 cup red wine vinegar
1 tablespoon extra virgin olive oil
2 teaspoons brown sugar or 2 teaspoons sucanat, to make it vegan
1 1/2 teaspoons fresh rosemary, chopped
1 pinch salt, to taste

Steps:

Separately cook and cool your grains, measure out about 4 1/3 cups worth total.
Supreme the grapefruit over a large bowl, catching the juices.
MIx the grains into the grapefruit segments and their juice.
Add the diced chile, parsley, onion, celery, dried sweetened cranberries (craisins), cranberry juice, red wine vinegar, olive oil, brown sugar, rosemary, and salt to taste. Sometimes I leave out the salt entirely, especially if I've used any in my grain cooking water.
Stir and mix thoroughly.
Taste and adjust seasonings.
Chill.

Nutrition Facts : Calories 69.4, Fat 2.4, SaturatedFat 0.3, Sodium 39.6, Carbohydrate 12.5, Fiber 1.4, Sugar 9.2, Protein 0.7

Tips:

Use a variety of grains. This will give your salad a more interesting texture and flavor. Some good options include brown rice, quinoa, farro, and barley.
Cook the grains according to the package directions. Be sure to rinse them well before cooking.
Let the grains cool completely before assembling the salad. This will help prevent the salad from becoming soggy.
Add your favorite vegetables to the salad. Some good options include tomatoes, cucumbers, bell peppers, and corn.
Add some protein to the salad. This could be in the form of grilled chicken, fish, or tofu.
Dress the salad with a simple vinaigrette. A good option is to whisk together olive oil, vinegar, salt, and pepper.
Serve the salad immediately or chill it for later.

Conclusion:

Three-grain salad is a delicious and healthy dish that can be enjoyed for lunch or dinner. It is also a great way to use up leftover grains. With so many different variations, there is sure to be a three-grain salad recipe that everyone will enjoy.