As the sun shines brightly this summer, it’s time to refresh our palates with light, healthy, and flavorful grain salads. Grains are a staple in many cuisines around the world, and when combined with fresh vegetables, herbs, and sometimes even fruits, they become a true delight. In this article, we’ll explore 18 refreshing grain salad recipes that will keep you cool and satisfied throughout the warmest months of the year. From classic Mediterranean combinations to international twists and innovative flavor pairings, these salads are sure to satisfy your taste buds and provide a boost of energy.
Whether you’re looking for a quick and easy lunch or a satisfying side dish for dinner, our collection of grain salads has something for everyone. So let’s dive in and explore the world of grains this summer!
Quinoa and Avocado Grain Salad
A refreshing and nutritious salad perfect for a light lunch or dinner, this quinoa and avocado grain salad combines the nutty flavor of quinoa with the creamy texture of avocado.
Ingredients:
– 1 cup cooked quinoa
– 2 ripe avocados, diced
– 1/2 cup cherry tomatoes, halved
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked quinoa, diced avocado, cherry tomatoes, and chopped cilantro.
2. Squeeze the lemon juice over the salad and toss to combine.
3. Season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None (quinoa already cooked)
Farro Salad with Roasted Vegetables
This hearty salad combines nutty farro with a colorful medley of roasted vegetables, perfect for a quick and satisfying meal.
Ingredients:
– 1 cup farro
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– 2 tablespoons chopped fresh parsley
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potato, bell pepper, and zucchini with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. Cook farro according to package instructions. Drain and set aside.
4. In a large bowl, combine roasted vegetables, garlic, and cooked farro.
5. Toss gently to combine.
6. Season with salt and pepper to taste.
7. Sprinkle parsley on top and serve warm.
Cooking Time: 25-30 minutes
Mediterranean Barley Salad
This salad is a perfect blend of flavors and textures, combining the nutty taste of barley with the freshness of Mediterranean herbs. It’s an excellent side dish or light meal for any occasion.
Ingredients:
– 1 cup cooked barley
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tbsp. extra-virgin olive oil
– 2 tbsp. white wine vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked barley, mixed greens, cherry tomatoes, and feta cheese.
2. In a small bowl, whisk together the olive oil and white wine vinegar.
3. Pour the dressing over the salad and toss gently to combine.
4. Sprinkle with chopped parsley and season with salt and pepper to taste.
Cooking Time: 10 minutes (including cooking time for barley)
Wild Rice and Cranberry Salad
This hearty salad combines the nutty flavor of wild rice with sweet and tangy cranberries, perfect as a side dish or light lunch. The addition of crunchy pecans and creamy goat cheese adds texture and richness to this autumnal delight.
Ingredients:
– 1 cup cooked wild rice
– 1/2 cup fresh or frozen cranberries
– 1/4 cup chopped pecans
– 1/4 cup crumbled goat cheese
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked wild rice, cranberries, and chopped pecans.
2. In a small bowl, whisk together olive oil and apple cider vinegar. Pour over the rice mixture and toss to coat.
3. Crumble goat cheese over the top and sprinkle with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (plus cooking time for wild rice)
Spicy Brown Rice and Black Bean Salad
This flavorful salad combines the warmth of brown rice with the spiciness of cumin, chili powder, and black beans. Perfect as a side dish or light lunch.
Ingredients:
– 1 cup cooked brown rice
– 1 can black beans, drained and rinsed
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 1 jalapeño pepper, seeded and finely chopped (optional)
Instructions:
1. In a medium bowl, combine cooked brown rice, black beans, red bell pepper, and cilantro.
2. In a small bowl, whisk together lime juice, olive oil, cumin, chili powder, salt, and pepper.
3. Pour the dressing over the rice mixture and toss to combine.
4. If desired, add chopped jalapeño for an extra kick of heat.
5. Serve warm or at room temperature.
Cooking Time: 10 minutes
Bulgur Wheat Tabbouleh
Tabbouleh is a classic Middle Eastern salad that’s perfect for hot summer days. This recipe adds the nutritious and nutty flavor of bulgur wheat to the traditional mix, making it an excellent side dish or light lunch.
Ingredients:
– 1 cup bulgur wheat
– 2 cups chopped fresh parsley
– 1/2 cup chopped fresh mint
– 1/4 cup chopped scallions (green onions)
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 teaspoon cumin
Instructions:
1. Rinse the bulgur wheat and soak it in water for at least 30 minutes. Drain and set aside.
2. In a large bowl, combine parsley, mint, scallions, lemon juice, olive oil, salt, pepper, and cumin.
3. Add the cooked bulgur wheat to the bowl and toss to combine.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 30 minutes (soaking time included)
Enjoy your delicious and healthy Bulgur Wheat Tabbouleh!
Lentil and Freekeh Salad
This hearty salad combines the nutty flavor of freekeh with the comforting warmth of lentils, all wrapped up in a refreshing Mediterranean-inspired dressing. Perfect as a side dish or light lunch.
Ingredients:
– 1 cup dried green lentils, rinsed and drained
– 2 cups water
– 1 cup freekeh
– 2 tablespoons olive oil
– 1 red onion, thinly sliced
– 1/2 cup chopped fresh parsley
– 2 cloves garlic, minced
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. Cook the lentils according to package instructions using 2 cups of water.
2. Rinse and cook the freekeh according to package instructions.
3. In a large bowl, combine cooked lentils, freekeh, olive oil, red onion, parsley, garlic, and lemon juice. Season with salt and pepper to taste.
4. Serve warm or at room temperature.
Cooking Time: 45-50 minutes
Warm Farro Salad with Mushrooms
Warm Farro Salad with Mushrooms Recipe
Warm up your taste buds with this hearty farro salad, packed with earthy flavors and textures. This comforting dish is perfect for a chilly evening or as a side to your favorite main course.
Ingredients:
– 1 cup cooked farro
– 2 cups mixed mushrooms (such as cremini, shiitake, and oyster), sliced
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1/4 cup grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the onion and cook until translucent, about 3-4 minutes.
3. Add the mushrooms and garlic; cook until the mushrooms release their liquid and start to brown, about 5 minutes.
4. Stir in thyme, salt, and pepper.
5. In a large bowl, combine cooked farro, mushroom mixture, and Parmesan cheese (if using).
6. Serve warm, garnished with fresh parsley or thyme if desired.
Cooking Time: 20-25 minutes
Herbed Couscous Salad with Feta
This refreshing salad combines the nutty flavor of couscous with the tanginess of feta cheese, all wrapped up in a burst of fresh herbs. Perfect for a light and satisfying lunch or dinner.
Ingredients:
– 1 cup couscous
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/2 cup crumbled feta cheese
– Salt and pepper to taste
Instructions:
1. Cook the couscous according to package instructions using water or broth.
2. In a large bowl, combine cooked couscous, olive oil, parsley, and mint. Mix well.
3. Crumble the feta cheese into small pieces and add to the couscous mixture. Season with salt and pepper to taste.
4. Serve immediately, garnished with additional herbs if desired.
Cooking Time: 20-25 minutes
Roasted Sweet Potato and Quinoa Salad
Roasted Sweet Potato and Quinoa Salad: A hearty and nutritious salad that combines the natural sweetness of roasted sweet potatoes with the nutty flavor of quinoa, perfect for a quick and easy lunch or dinner.
Ingredients:
– 2 large sweet potatoes
– 1 cup quinoa, rinsed and drained
– 2 tablespoons olive oil
– Salt and pepper, to taste
– 1/4 cup chopped fresh parsley
– 2 tablespoons lemon juice
– 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut the sweet potatoes into 1-inch cubes and toss with olive oil, salt, and pepper.
3. Spread the sweet potatoes on a baking sheet and roast for 20-25 minutes, or until tender.
4. Cook the quinoa according to package instructions.
5. In a large bowl, combine the roasted sweet potatoes, cooked quinoa, parsley, lemon juice, and red pepper flakes (if using).
6. Toss to combine and season with salt and pepper to taste.
Cooking Time: 45-50 minutes
Asian-Inspired Brown Rice Salad
This flavorful salad combines the nutty taste of brown rice with a medley of Asian-inspired ingredients, perfect for a quick and healthy meal or as a side dish. With its mix of textures and bold flavors, you’ll be hooked!
Ingredients:
– 1 cup cooked brown rice
– 1/2 cup mixed vegetables (e.g., carrots, bell peppers, snap peas)
– 1/4 cup chopped scallions
– 1/4 cup toasted sesame seeds
– 2 tablespoons soy sauce
– 1 tablespoon honey
– 1 teaspoon grated ginger
– Salt and pepper to taste
– 1/4 cup crumbled crispy tofu (optional)
Instructions:
1. In a large bowl, combine cooked brown rice, mixed vegetables, scallions, and sesame seeds.
2. In a small bowl, whisk together soy sauce, honey, and grated ginger.
3. Pour the dressing over the rice mixture and toss to coat.
4. Season with salt and pepper to taste.
5. If using, top with crumbled crispy tofu.
6. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (preparing ingredients) + no cooking time (since the brown rice is already cooked)
Pearl Barley and Kale Salad
A hearty and nutritious salad that combines the nutty flavor of pearl barley with the earthy taste of kale.
Ingredients:
– 1 cup pearl barley, rinsed and drained
– 2 cups curly kale, stems removed and chopped
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Cook the pearl barley according to package instructions until tender, about 20-25 minutes. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add the chopped kale and cook until wilted, about 3-5 minutes.
3. In a small bowl, whisk together the apple cider vinegar, Dijon mustard, salt, and pepper.
4. In a large bowl, combine the cooked pearl barley, wilted kale, and vinegar mixture. Toss to combine.
5. Top with crumbled feta cheese, if using.
Cooking Time: 25 minutes
Chickpea and Millet Salad
This hearty salad combines nutritious chickpeas with nutty millet and a tangy dressing, making it a perfect side dish or light lunch. With its satisfying crunch and flavorsome bite, this recipe is sure to become a favorite.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 1 cup cooked millet
– 1/2 cup chopped red bell pepper
– 1/4 cup chopped fresh parsley
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine chickpeas, millet, red bell pepper, and parsley.
2. In a small bowl, whisk together lemon juice and olive oil.
3. Pour the dressing over the chickpea mixture and toss to coat.
4. Season with salt and pepper as needed.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None
Greek Orzo Salad
This refreshing salad combines the flavors of Greece with a delightful mix of orzo pasta, veggies, and feta cheese.
Ingredients:
– 1 cup cooked orzo pasta
– 2 cups mixed greens (lettuce, spinach, arugula)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped red onion
– 1/4 cup chopped cucumber
– 2 tbsp olive oil
– 2 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked orzo pasta, mixed greens, cherry tomatoes, feta cheese, red onion, and cucumber.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour dressing over the salad and toss to combine.
4. Season with salt and pepper to taste.
Cooking Time: 15 minutes
Toasted Buckwheat and Beetroot Salad
This refreshing salad combines the nutty flavor of toasted buckwheat with the sweet earthiness of beetroot, making it a perfect side dish or light lunch.
Ingredients:
– 1/2 cup buckwheat groats
– 2 medium beetroot, peeled and thinly sliced
– 2 tablespoons olive oil
– 2 tablespoons apple cider vinegar
– Salt and pepper to taste
– Fresh parsley leaves for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C). Toss buckwheat groats with 1 tablespoon olive oil and a pinch of salt on a baking sheet. Toast for 10-12 minutes, stirring occasionally, until fragrant and lightly browned.
2. In a large bowl, whisk together remaining 1 tablespoon olive oil, apple cider vinegar, salt, and pepper.
3. Add sliced beetroot to the bowl and toss to coat with the dressing.
4. Once toasted buckwheat has cooled slightly, add it to the bowl and toss to combine with the beetroot mixture.
5. Garnish with fresh parsley leaves, if desired. Serve warm or at room temperature.
Cooking Time: 20-25 minutes
Jeweled Rice Salad with Pomegranate
Elevate your next potluck or picnic with this vibrant and flavorful rice salad, bursting with juicy pomegranate seeds and a medley of colorful vegetables.
Ingredients:
– 2 cups cooked white rice (cooled)
– 1 cup mixed vegetables (bell peppers, carrots, cherry tomatoes, cucumber)
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
– 1/4 cup pomegranate seeds
Instructions:
1. In a large bowl, combine cooked rice, mixed vegetables, and parsley.
2. Drizzle olive oil and lemon juice over the mixture, tossing gently to coat.
3. Season with salt and pepper to taste.
4. Gently fold in pomegranate seeds.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
6. Serve chilled or at room temperature.
Cooking Time: None ( assembly only)
Southwest Quinoa and Corn Salad
Add a burst of flavor to your meals with this vibrant quinoa salad, packed with sweet corn, juicy black beans, and a hint of southwestern spices.
Ingredients:
– 1 cup cooked quinoa
– 1 cup frozen corn kernels, thawed
– 1/2 cup cooked black beans, rinsed and drained
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 teaspoon ground cumin
Instructions:
1. In a medium bowl, combine cooked quinoa, corn kernels, black beans, red bell pepper, and cilantro.
2. Squeeze lime juice over the mixture and toss to coat.
3. Drizzle olive oil over the salad and sprinkle with salt, pepper, and cumin.
4. Toss gently to combine.
5. Serve warm or at room temperature.
Cooking Time: 10-15 minutes
Lemon Garlic Farro Salad with Spinach
Lemon Garlic Farro Salad with Spinach: A refreshing and flavorful side dish perfect for spring and summer gatherings.
Ingredients:
– 1 cup farro, rinsed and drained
– 2 cloves garlic, minced
– 2 lemons, juiced (about 2 tablespoons)
– 4 cups fresh spinach leaves
– 1/4 cup olive oil
– Salt and pepper to taste
Instructions:
1. Cook the farro according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the garlic in 1 tablespoon of olive oil over medium-low heat for 1-2 minutes or until fragrant.
3. Add the lemon juice, spinach leaves, and cooked farro to the skillet. Toss to combine.
4. Season with salt and pepper to taste.
5. Serve warm or at room temperature.
Cooking Time: 15-20 minutes
Summary
Stay cool this summer with these refreshing grain salad recipes! From quinoa and avocado to farro and roasted vegetables, there’s a delicious and healthy option for every taste. Discover 18 mouth-watering grain salads that are perfect for hot summer days. Try our Quinoa and Avocado Grain Salad, Farro Salad with Roasted Vegetables, Mediterranean Barley Salad, or many more! Each salad is packed with fresh flavors and nutritious ingredients to keep you energized throughout the season.
