Grain salads, or “bowls,” are like a treasure trove of nutrition, offering a tasty way to nourish your body with a variety of vitamins, minerals and fiber. These versatile salads are easy to make and perfect for busy days when you need a quick and satisfying meal. They are also easy to make ahead of time to have lunch prepared for several days throughout the week.
Basics of a Grain-based Salad
The basic elements of a grain salad include a cooked grain like quinoa, brown rice or barley, paired with an assortment of fresh vegetables, protein-rich ingredients like beans or chicken, and a flavorful dressing. Together, these ingredients create a balanced and nutritious meal that’s packed with flavor and texture.
Quinoa
One popular grain for salads or bowls is quinoa (pronounced “keen-wah”). Quinoa is a fluffy and light textured grain, and is super nutritious, boasting a complete protein profile and a wealth of vitamins and minerals, including iron, magnesium and fiber. Use quinoa as a base and top with colorful veggies like bell peppers, cucumbers and cherry tomatoes; finish with a tangy vinaigrette or dressing for a balanced meal.
Patriotic Quinoa Salad
Check out this 2-minute cooking demonstration by VHA’s very own Healthy Teaching Kitchen preparing a Patriotic Quinoa Salad recipe. This easy and colorful dish is perfect for Independence Day or Labor Day Celebrations, or just for lunch! This video is part of the Healthy Teaching Kitchen video series to promote healthy eating habits and provide an example of a nutritious and delicious recipe.
Next time you’re looking for a quick and nutritious meal option, why not whip up a delicious grain salad? With endless possibilities for flavor combinations, grain salads are a tasty and convenient way to nourish your body and fuel your day.
Hungry for more?
Hungry for more information, tips and ideas for how to have a healthy relationship with food and drink to fuel your own wellness journey? Check out this Introduction to Food and Drink for Whole Health, Healthy Tips on Eating Out and Grocery Shopping, or this Veteran’s experience with healthy cooking classes at her local VA. For more recipes, please visit VA’s Nutrition and Food Services.
Recipe
Prep: 15 minutes | Cook: 0 minutes | Total: 15 minutes
Yield: 3 servings | Serving Size: ~1 cup
Ingredients
1 cup cooked quinoa (from about ⅓ cup uncooked quinoa)
1 cup fresh strawberries, sliced
1 cup fresh blueberries
¼ cup orange juice (about 1 medium orange)
2 tablespoons lime juice (about 1 lime)
2 tablespoons unseasoned rice vinegar
2 tablespoons olive oil
1 tablespoon honey
2 teaspoons Dijon mustard
Directions
1. In a large mixing bowl, add the cooked quinoa, strawberries, and blueberries. Set aside.
2. In a separate medium mixing bowl or a jar with a lid, add the orange juice, lime juice, rice vinegar, oil, honey, and mustard. Whisk or shake together to make a dressing.
3. Pour the dressing over the quinoa and fruit, then gently toss to combine.
4. Serve right away, or chill before serving if desired.
Recipe Notes
For a full meal, top with a cooked protein such as grilled chicken and layer over a bed of salad greens (e.g., spinach, arugula). For a boost of texture and nutrition, sprinkle with chopped nuts or seeds such as pecans, walnuts, sunflower seeds, or almonds.
Nutrition Facts Per Serving: Calories: 230 | Total Fat: 10.5 g | Saturated Fat: 1.5 g
Sodium: 85 mg | Total Carbohydrate: 32.5 g | Dietary Fiber: 4 g | Protein: 3.5 g
