Grain Salad 5 Ways

by in 1 Food, 5 Ways, Healthy Recipes, June 22, 2011
Ellie's Wheat Berry Salad
Ellie's Wheat Berry Salad

Shake up your summer sides with a new take on a wholesome classic: grain salad. Couscous, quinoa, bulgur, brown rice and wheat berries are just some of the grains widely available in markets. Give these 5 grain-filled recipes a try.

Portion Control
Grains salads can be a healthy side, but oftentimes portions get out of control. A cup of cooked grains has an average of 200 calories (without any additions), so it’s important to aim for 3/4 to 1 cup portions per person.

Couscous
Whether you prefer the larger grained “pearled” couscous or quick cooking Moroccan variety, you’ll be thankful you tried this grain. Tyler mixes things up with a combo of dried apricots, mint, cilantro, onions and almonds.
RECIPE: Apricot Couscous

Bulgur
This underappreciated grain is the basis for Middle Eastern tabbouleh salad, which combines cucumbers, tomatoes, parsley and onions. Serve it with chicken skewers and hummus and pita wedges.
RECIPE: Tabbouleh

Quinoa
If you haven’t tried this protein-packed grain, you’re missing out! This recipe combining cucumbers, bell peppers and white wine vinegar is a quick and easy recipe to start with.
RECIPE: Cucumber-Bell Pepper Quinoa

Brown Rice
Trade in your white rice for some fiber-rich brown rice. The tart flavor of the apples helps balance out the celery, bell peppers, onions and walnuts. Remember to read the cooking time on the package—brown rice takes a bit longer than white to cook.
RECIPE: Brown Rice Salad with Apples

Wheat Berries
Wildly popular among our Healthy Eats readers, wheat berries are actually whole wheat kernels. They have a slightly nutty flavor and chewy texture. This grain holds up well with bold flavors or with a more subtle combination of onion, red pepper, and carrots.
RECIPE: Ellie’s Wheat Berry Salad (pictured)

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »

Learn More About Healthy Grains:

What’s in your favorite grain salad? Tell us in the comments below.

Similar Posts

8 Ways to Get Your Salmon On

It doesn’t take much to bring out salmon’s rich flavor, but let’s face it: The old lemon-with-a-dash-of-salt routine gets old. The good news: Salmon need not be boring. Try these tasty ways to amp up an old standby. Mustard Maple Roasted Salmon (above) Mustard and maple syrup? The two condiments may seem worlds away, but theyRead more

Comments (153)

  1. dent removal says:

    Every once in a whilst we opt for blogs that we study. Listed beneath would be the most up-to-date websites that we decide on

  2. the time to read or stop by the subject material or sites we’ve linked to below the

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>