Three Grain Salad Recipe

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


Submitted by philemmanouelides

Makes 8 servings



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

Recipe Ingredients for Three grain salad

5 1/2 cups water
1 cup uncooked wheat berries
1/3 cup brown rice
1/2 cup uncooked hulled or pearl barley
1/2 cup dried cranberries
1/4 cup diced carrot
1/4 cup diced celery
1/4 cup chopped fresh parsley, if desired
1 medium 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

Recipe Directions for Three grain salad

  1. 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.

  2. In small bowl, mix dressing ingredients.

  3. In large bowl, mix cooked grains and remaining salad ingredients. Pour dressing over salad; toss. Cover; refrigerate 1 to 2 hours or until chilled.

Categories

Salads

Nutrition Facts
Serving Size 268.5g
Amount Per Serving
Calories
234
Calories from Fat
87
% Daily Value*
Total Fat
9.7g
15%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
33mg
1%
Potassium
170mg
5%
Total Carbohydrates
34.9g
12%
Dietary Fiber
3.5g
14%
Sugars
11.3g
Protein
3.2g
Vitamin A 17% Vitamin C 11%
Calcium 3% Iron 6%
* 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
A-
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very low in sodium
  • High in manganese
  •   Bad points
  • High in sugar
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