Imagine a salad so packed with nutrition and flavor that it transforms your everyday lunch from boring to extraordinary! This Three Grain Salad is not just a recipe; it's a culinary adventure that combines the earthy richness of quinoa, farro, and barley with vibrant fresh ingredients. Perfect for health-conscious foodies and busy professionals looking for a quick, delicious, and nutrient-dense meal that will keep you energized throughout the day.
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 1 cup quinoa, rinsed
- 1 cup farro, cooked
- 1 cup barley, cooked
- 1/2 cup cherry tomatoes, halved
- 1/4 cup parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
- Rinse quinoa thoroughly under cold water using a fine-mesh strainer to remove any bitter coating.
- In a medium saucepan, combine quinoa with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for approximately 15 minutes until water is absorbed and quinoa is fluffy.
- If not already cooked, prepare farro and barley separately by simmering in salted water until tender - typically 25-30 minutes. Drain and let cool to room temperature.
- In a large mixing bowl, combine the cooked quinoa, farro, and barley. Gently fluff with a fork to prevent clumping.
- Halve the cherry tomatoes and finely chop the fresh parsley.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to create the dressing.
- Add cherry tomatoes and chopped parsley to the grain mixture.
- Pour the prepared dressing over the grains and vegetables, tossing gently to ensure even coating.
- Cover and refrigerate for at least 30 minutes to allow flavors to meld together.
- Before serving, taste and adjust seasoning if needed. Serve chilled or at room temperature.
Tips
- Always rinse quinoa thoroughly to remove the natural bitter coating called saponin.
- Cook grains separately to ensure each maintains its unique texture and doesn't become mushy.
- Let grains cool completely before mixing to prevent clumping and maintain individual grain integrity.
- For enhanced flavor, consider toasting grains lightly in a dry pan before cooking.
- Use fresh, high-quality olive oil and freshly squeezed lemon juice for the dressing.
- Allow the salad to marinate for at least 30 minutes to develop deeper, more complex flavors.
- Feel free to add additional herbs like mint or basil for extra freshness.
- This salad can be prepared in advance and keeps well in the refrigerator for 2-3 days.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 55g
Protein: 12g
Fat: 15g
Saturated Fat: 2g
Cholesterol: 0mg
