3 Grain Salad Recipe

Looking for an easy 3 grain salad recipe? Learn how to make 3 grain salad using healthy ingredients.


Submitted by e_q

Makes 4 servings



3-Grain Salad with White Beans, Tomatoes, and Parmesan

Recipe Ingredients for 3 grain salad

1/2 cup hulled barley*
3/4 teaspoon salt
1/2 cup farro**
1/4 cup bulgur
2 tablespoons red wine vinegar
2 tablespoons minced red onion
1 tsp Garlic Cloves
1 cup drained, rinsed cannellini beans
1 pint grape tomatoes, quartered
1 cup Basil, Fresh
3 tablespoons olive oil
1 Black pepper
1/4 cup Parmesan Cheese

Recipe Directions for 3 grain salad

  1. Bring a large pot of water to a boil. Add the barley and 1/2 teaspoon of the salt; boil for 30 minutes. Add the farro; boil for an additional 20 to 25 minutes or until both grains are just tender. Drain.

  2. Meanwhile, bring 6 tablespoons of water to a boil in a small saucepan; add the bulgur. Bring the liquid back to a boil, then cover the pot, turn off the heat, and let sit for 25 minutes, until the water is absorbed. In a large bowl, toss together the vinegar, onion, garlic, and remaining salt.

  3. Add the grains to the vinegar mixture while still warm; toss well. Remove the garlic and stir in the beans, tomatoes, basil, and olive oil; season with black pepper to taste. Fold in the Parmesan and serve.

Categories

Salads

Nutrition Facts
Serving Size 226.0g
Amount Per Serving
Calories
323
Calories from Fat
109
% Daily Value*
Total Fat
12.1g
19%
Saturated Fat
2.5g
12%
Trans Fat
0.0g
Cholesterol
6mg
2%
Sodium
641mg
27%
Potassium
262mg
7%
Total Carbohydrates
42.6g
14%
Dietary Fiber
5.9g
24%
Sugars
2.3g
Protein
11.4g
Vitamin A 19% Vitamin C 18%
Calcium 14% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C+
  Good points
  • Very low in cholesterol
  • Low in sugar
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