Three-Grain Salad

Dairy Free
Health score
9%
Three-Grain Salad
210 min.
5
499kcal

Suggestions


Welcome to a delightful culinary adventure with our Three-Grain Salad! This vibrant and nutritious dish is perfect for those seeking a healthy yet satisfying side that can elevate any meal. Packed with wholesome grains, fresh vegetables, and a hint of sweetness from dried fruits, this salad is not only dairy-free but also bursting with flavor and texture.

Imagine the chewy wheat berries, nutty brown rice, and tender barley coming together in a harmonious blend, complemented by the crunch of diced carrots and celery. The addition of fresh parsley and crisp green onions adds a refreshing touch, while the chopped apple introduces a delightful sweetness that balances the savory elements beautifully.

What truly sets this salad apart is its zesty dressing, made with a perfect mix of canola oil, cider vinegar, and a hint of Worcestershire sauce, which ties all the ingredients together. Whether you're serving it as a side dish at a family gathering, an antipasti option at a party, or simply enjoying it as a healthy snack, this Three-Grain Salad is sure to impress your guests and satisfy your taste buds.

With a preparation time of just 210 minutes, you can easily make this dish ahead of time, allowing the flavors to meld together for an even more delicious experience. So, roll up your sleeves and get ready to create a dish that’s not only good for you but also a feast for the senses!

Ingredients

  • 5.5 cups water 
  • cup wheat berries uncooked
  • 0.3 cup brown rice long-grain uncooked
  • 0.5 cup quick-cooking barley hulled uncooked
  • 0.5 cup cherries dried
  • 0.3 cup carrots diced
  • 0.3 cup celery diced
  • 0.3 cup parsley fresh chopped
  • cup apples unpeeled chopped
  • 0.3 cup spring onion chopped
  • 0.3 cup sugar 
  • 0.3 cup canola oil 
  • 0.3 cup apple cider vinegar 
  • tablespoons onion red grated
  • teaspoons worcestershire sauce 
  • cloves garlic finely chopped

Equipment

  • bowl
  • sauce pan

Directions

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

Nutrition Facts

Calories499kcal
Protein7.5%
Fat28.37%
Carbs64.13%

Properties

Glycemic Index
80.13
Glycemic Load
16.22
Inflammation Score
-8
Nutrition Score
14.416086995083%

Flavonoids

Cyanidin
0.39mg
Catechin
0.32mg
Epigallocatechin
0.06mg
Epicatechin
1.88mg
Epigallocatechin 3-gallate
0.05mg
Apigenin
6.61mg
Luteolin
0.12mg
Isorhamnetin
0.2mg
Kaempferol
0.2mg
Myricetin
0.47mg
Quercetin
2.41mg

Nutrients percent of daily need

Calories:499.07kcal
24.95%
Fat:16.1g
24.77%
Saturated Fat:1.24g
7.72%
Carbohydrates:81.91g
27.3%
Net Carbohydrates:70.7g
25.71%
Sugar:23.34g
25.93%
Cholesterol:0mg
0%
Sodium:60.94mg
2.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.58g
19.16%
Vitamin K:73.57µg
70.07%
Fiber:11.21g
44.82%
Manganese:0.84mg
41.99%
Vitamin A:1844.72IU
36.89%
Vitamin E:2.77mg
18.48%
Iron:2.72mg
15.1%
Selenium:7.9µg
11.28%
Magnesium:43.4mg
10.85%
Copper:0.19mg
9.64%
Phosphorus:93.14mg
9.31%
Vitamin C:7.6mg
9.21%
Vitamin B3:1.66mg
8.32%
Vitamin B6:0.16mg
8.24%
Vitamin B1:0.11mg
7.42%
Calcium:66.75mg
6.68%
Potassium:222.48mg
6.36%
Zinc:0.82mg
5.5%
Folate:19.67µg
4.92%
Vitamin B2:0.06mg
3.31%
Vitamin B5:0.32mg
3.18%