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Healthy and Tasty: Ancient Grain Salad

 
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This healthy and tasty salad is made with assorted grains, fresh apple, celery, bell peppers and dried cranberries, tossed with a light and flavorful vinaigrette.

Yield

4

servings

Prep

10

min

Cook

25

min

Ready

50

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

Ingredients

¼ cup cracked wheat (bulgur)
¼ cup millet
¼ cup quinoa
rinsed
½ cup parsley leaves
chopped
¼ cup celery
chopped
¼ cup sweet red bell peppers
¼ cup apples
peeled, and chopped
*
¼ cup cranberries
or, blueberries, or raisins
Vinaigrette
2 tablespoons lemon juice
4 tablespoons olive oil, extra-virgin
or peanut oil
2 tablespoons garlic cloves
minced
1 teaspoon dijon mustard
¼ teaspoon salt
black pepper
*

Directions

In large bowl, pour ½ cup boiling water over bulgur.

Cover and let stand for 30 minutes, drain well and fluff with fork.

Meanwhile, in saucepan, bring 1½ cups water to boil; add millet and reduce heat to medium.

Simmer, covered, for 5 minutes. Add quinoa; simmer, covered, for 12 minutes or until water is absorbed.

In separate saucepan, bring ½ cup water to boil; add crangberries and boil for 4 minutes or until cranberries are plump and water is reduced to ¼ cup.

Drain, reserving water.

Add millet, quinoa, parsley, celery, red pepper, apple and cranberries to burlur.

Vinaigrette: Whisk together lemon juice, oil, cranberry water, garlic, mustard, salt, and pepper to taste.

Toss with salad.

Serve warm, at room temperature or chilled.

The salad can be made 1 or 2 days ahead, cover and keep in the refrigerator.

 

* not incl. in nutrient facts

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Comments

nola
Victoria, Canada
 about 8 years ago

How much oil??????

happyzhangbo
Lindsay, Canada
 about 8 years ago

Just edited the recipe, it should be 4 tablespoons of vegetable oil. Enjoy this healthy yet tasty salad. Happy cooking :)


Toronto, Canada
 almost 6 years ago

yummy

Nutrition Facts

Serving Size 88g (3.1 oz)
Amount per Serving
Calories 24852% of calories from fat
 % Daily Value *
Total Fat 14g 22%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 177mg 7%
Total Carbohydrate 9g 9%
Dietary Fiber 4g 17%
Sugars g
Protein 9g
Vitamin A 19% Vitamin C 46%
Calcium 3% Iron 13%
* based on a 2,000 calorie diet How is this calculated?

 

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