Make whole-grain salads in advance, chill, and enjoy for easy, quick-to-serve lunches and dinners.
With their nutty taste, mild flavor, and irresistible chewy texture, whole grains are a fitting canvas for salads because
they harmonize with the bright, fresh flavors we enjoy most.
Start with recipes with lots of herbs and vegetables, like this bulgur salad, as a basis for customizing your own grain salad. Stir in leftover chicken or shrimp to vary the flavor if you prefer.
View Recipe: Bulgur Salad with Edamame and Cherry Tomatoes
Great with grilled chicken, lamb, or salmon, this side-dish salad also packs well for a picnic. Almost any fruit would work
well in place of nectarines–try apricots, peaches, or figs.
View Recipe: Cracked Wheat Salad with Nectarines, Parsley, and Pistachios
Dark sesame oil and chopped fresh cilantro lends Asian flair to this delicious rice salad. Cook the brown rice in plenty of
water so it won't be sticky.
View Recipe: Sesame Brown Rice Salad with Shredded Chicken and Peanuts
Blood orange and kumquats work in perfect harmony with quinoa. Beets, avocado, and fresh cilantro add an extra dosage of flavors
and textures to this citrusy salad.
View Recipe: Beet, Blood Orange, Kumquat, and Quinoa Salad
Reader Mary Beth Howard created this top-rated recipe in the midst of updating her cooking style to include healthier ingredients.
Sliced olives and fresh lime juice provide this grain salad its namesake flavors.
View Recipe: Tart & Tangy Bulgur Salad
Quick-cooking couscous is now even better since it's available in a whole wheat version. Fresh sage gives this side dish an
earthy taste and aroma. You can use other fresh herbs such as basil, cilantro, or mint instead. To make this an entrée, add
a little feta cheese, water-packed tuna, or shredded cooked chicken.
View Recipe: Mediterranean Couscous
Whole-grain wheat berries are chewy, mild, and packed with healthy fiber. Dressing the hot wheat berries in a homemade spicy-sweet
vinaigrette and letting stand for 20 minutes infuses them with intense flavor.
View Recipe: Wheat Berry Salad with Raisins and Pistachios
Millet is a popular grain in Asia and Africa in which pan roasting brings out its nutty character. This is a great make-ahead
recipe since the millet will continue to absorb flavor as it sits. However if you make this salad a day ahead, stir in the
avocado just before serving.
View Recipe: Millet Salad with Sweet Corn and Avocado
Toasting the barley before it boils brings out nutty flavor. Be sure to also press and drain the tofu in order to help it
take on flavors more readily and improve its cooked texture.
View Recipe: Toasted Barley, Green Bean, and Shiitake Salad with Tofu
A plethora of summer vegetables gives this healthy brown rice salad fresh flavor.
View Recipe: Southwestern Confetti Salad
Fresh favas are an early-summer treat that disappear pretty quickly. Take advantage with this hearty salad that packs in all
sorts of nutritious elements―from the whole-grain power of spelt to vitamin-rich dried currants and tomatoes.
View Recipe: Spelt Salad with Fava Beans
Make this salad with any whole grain, including wheat berries or barley. Vary the chopped vegetables too, if you like. But
don't change one iota of the simply luscious vinaigrette made with orange juice and champagne vinegar; it makes this salad
burst with flavor.
View Recipe: Rye Berry Salad with Orange Vinaigrette
Serve this colorful, budget-friendly summer salad with buttery lemon green beans. A sprinkle of feta cheese at the end adds
salty, tangy flavor.
View Recipe: Summer Barley Salad
Dried fruit and chickpeas turn a traditional summer tabbouleh into a salad meal. Additionally, a generous serving has about
15 grams of fiber—more than half of your daily requirement.
View Recipe: Nomad Salad
Quinoa contains more protein than any other grain. Edamame makes a tasty substitute for lima beans in this recipe. For an
attractive presentation, serve the salad on a bed of baby greens or spinach.
View Recipe: Black Bean-Quinoa Salad with Basil-Lemon Dressing
Light, herby, and vibrantly flavored, this salad makes a fine addition to a meze spread. Make up to two hours ahead so tastes
View Recipe: Bulgur, Mint, and Parsley Salad
This Indian-inspired dish features quinoa, a high-protein grain that cooks relatively quickly. We like the heat that Madras
curry powder brings, but use regular curry powder if you prefer.
View Recipe: Curried Quinoa Salad with Cucumber-Mint Raita
Farro is an ancient grain from Tuscany available at Mediterranean and specialty foods stores. Substitute wheat berries or
spelt, but cook them a little longer than the farro.
View Recipe: Farro Salad with Roasted Beets, Watercress, and Poppy Seed Dressing
This is a nice side dish with roast chicken or pork. Save leftovers for lunch; with pearl barley and beans, it’s hearty and
filling, perfect for a take-along meal.
View Recipe: Mediterranean Barley Salad
This whole-grain dish is filling and loaded with fresh herbs and savory artichoke.
View Recipe: Quinoa Salad with Artichokes and Parsley
Inspired by friends who adore Mexican flavors, Christine Datian decided to reinvent traditional Middle Eastern tabbouleh with
Southwestern spices. After substituting cilantro for parsley and adding peppers, cumin, and chili powder, she knew she had
a unique dish that was quick and easy to throw together. "If you're working, you can do a lot of prep before, when you do
have time," she says. Datian recommends buying prechopped vegetables from the grocery store for a fast weeknight meal. If
necessary, you can even soak the bulgur overnight.
View Recipe: Spicy Southwestern Tabbouleh
This unusual yet delicious combination of flavors makes a good substitute for traditional pasta salad at your next cookout.
View Recipe: Summer Pea, Watermelon, and Farro Salad
Taking a cue from traditional tabbouleh, this dish uses lots of peak-season vegetables, tart lemon juice, and pungent fresh
herbs. Serve with toasted pita wedges.
View Recipe: Wheat Berry Salad with Goat Cheese
Dress up a Greek salad by adding barley to the cucumber, tomato, feta, and kalamata olives. The addition of chicken makes
this a one-dish meal that’s high in fiber and also a source of vitamins A and C.
View Recipe: Greek Chicken and Barley Salad
Quinoa [KEEN-wah] is a quick-cooking whole grain, supplying protein, iron, and vitamin E. Pair this side dish with simple
grilled chicken or fish. For a vegetarian entrée option, use organic vegetable broth and add one (15 1/2-ounce) can of rinsed,
drained chickpeas to ramp up the protein.
View Recipe: Quinoa and Pistachio Salad with Moroccan Pesto
This side-dish salad combines several influences: The dates and orange are an Israeli touch; the pecans pay homage to the
American South; and the quinoa is a high-protein grain from South America.
View Recipe: Quinoa Salad with Asparagus, Dates, and Orange
Good news, whole-grain shoppers! Precooked farro is popping up in both the grain aisle and the frozen-foods section of many
supermarkets. Alternatively, you can cook up a batch of unpearled farro in about 45 minutes— it keeps, refrigerated, for up
to 1 week and freezes beautifully.
View Recipe: Farro Salad with Creamy Feta
This salad is all about crunch, with toasted walnuts, crisp apple, and celery. Look for wheat berries in the grain or bulk
section of your supermarket. Save your celery leaves for a beautiful and delicious garnish.
View Recipe: Smoked Salmon and Wheat Berry Salad