18 Delicious Grain Salad Recipes for Every Season

Busy weeknights or leisurely weekend feasts, grain salads are the versatile heroes of any meal, blending nutrition with unbeatable flavor. Whether you’re craving something light and fresh for summer or hearty and warm for winter, our roundup of 18 Delicious Grain Salad Recipes for Every Season has you covered. Dive in to discover your next favorite dish that’s as easy to make as it is to love!

Quinoa and Avocado Grain Salad

Starting your day with a nutritious and flavorful dish can set the tone for a healthy lifestyle. This quinoa and avocado grain salad is not only packed with essential nutrients but also offers a delightful mix of textures and flavors that will keep you coming back for more.

Ingredients

• 1 cup of quinoa, rinsed
• 2 cups of water
• A pinch of salt
• 1 ripe avocado, diced
• A handful of cherry tomatoes, halved
• A couple of tablespoons of olive oil
• A splash of lemon juice
• A small bunch of cilantro, chopped

Instructions

1. In a medium saucepan, combine the quinoa, water, and a pinch of salt. Bring to a boil over high heat.
2. Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the quinoa is fluffy and the water is absorbed.
3. While the quinoa cooks, dice the avocado and halve the cherry tomatoes. Tip: To prevent the avocado from browning, toss it with a splash of lemon juice.
4. Once the quinoa is done, fluff it with a fork and let it cool for a few minutes.
5. In a large bowl, combine the cooled quinoa, diced avocado, cherry tomatoes, and chopped cilantro.
6. Drizzle with olive oil and another splash of lemon juice, then gently toss to combine. Tip: For extra flavor, let the salad sit for 10 minutes before serving to allow the flavors to meld.
7. Season with a bit more salt if needed, and serve. Tip: This salad pairs beautifully with grilled chicken or fish for a more substantial meal.

Just like that, you’ve got a vibrant, nutrient-packed salad that’s as pleasing to the eye as it is to the palate. The creamy avocado and fluffy quinoa create a satisfying texture, while the lemon juice adds a refreshing zing. Try serving it in a hollowed-out avocado half for an Instagram-worthy presentation.

Farro Salad with Roasted Vegetables

You’ll love how this farro salad brings together the nuttiness of whole grains with the sweetness of roasted vegetables for a dish that’s as nutritious as it is delicious. Perfect for meal prep or a hearty side, it’s a versatile recipe that welcomes your personal touch.

Ingredients

• 1 cup of farro, rinsed
• 2 cups of water
• A couple of cups of mixed vegetables (think bell peppers, zucchini, and cherry tomatoes), chopped
• A splash of olive oil
• 1 tbsp of balsamic vinegar
• A pinch of salt and pepper
• A handful of fresh basil leaves, torn

Instructions

1. Preheat your oven to 400°F (200°C) to get it ready for roasting the vegetables.
2. In a medium saucepan, combine the rinsed farro and water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 25 minutes, or until the farro is tender but still chewy. Tip: Farro is done when it’s al dente, similar to pasta.
3. While the farro cooks, toss the chopped vegetables with a splash of olive oil, salt, and pepper on a baking sheet. Spread them out in a single layer for even roasting.
4. Roast the vegetables in the preheated oven for 20-25 minutes, stirring halfway through, until they’re caramelized and tender. Tip: Don’t overcrowd the pan to ensure each piece gets nicely roasted.
5. Once the farro and vegetables are done, let them cool slightly before mixing them together in a large bowl. Drizzle with balsamic vinegar and toss to combine. Tip: Adding the vinegar while everything is still warm helps the flavors meld together beautifully.
6. Finish by stirring in the torn basil leaves for a fresh, aromatic touch.

Perfectly balanced, this salad offers a delightful contrast between the chewy farro and the soft, sweet vegetables. Serve it warm for a comforting meal, or chill it for a refreshing take on grain salads.

Millet Salad with Lemon Tahini Dressing

Zesty and refreshing, this millet salad with lemon tahini dressing is a perfect blend of textures and flavors that’s both nutritious and satisfying. Let’s walk through the steps to create this vibrant dish together.

Ingredients

• 1 cup of millet
• 2 cups of water
• A splash of olive oil
• A couple of cups of chopped veggies (think cucumbers, cherry tomatoes, and red onion)
• A handful of fresh parsley, chopped
• For the dressing: 1/4 cup of tahini, the juice of 1 lemon, a tablespoon of maple syrup, and a pinch of salt

Instructions

1. Rinse the millet under cold water until the water runs clear to remove any bitterness.
2. In a medium saucepan, combine the millet and water. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes. Tip: Let it sit covered for 5 minutes off the heat to fluff up perfectly.
3. While the millet cooks, whisk together the tahini, lemon juice, maple syrup, and salt in a small bowl until smooth. Tip: If the dressing is too thick, add a tablespoon of water at a time until it reaches your desired consistency.
4. Heat a splash of olive oil in a pan over medium heat and sauté the chopped veggies for about 5 minutes, just until they’re slightly softened but still crunchy. Tip: Don’t overcrowd the pan to ensure each piece gets a nice sear.
5. In a large bowl, combine the cooked millet, sautéed veggies, and chopped parsley. Drizzle with the lemon tahini dressing and toss gently to combine.

Yummy and versatile, this salad boasts a delightful crunch from the veggies, a creamy richness from the dressing, and a nutty base from the millet. Serve it as a standalone meal or alongside grilled chicken for an extra protein boost.

Brown Rice Salad with Black Beans and Corn

Very few dishes are as satisfying and straightforward as a hearty brown rice salad, especially when it’s packed with the vibrant flavors of black beans and corn. This recipe is perfect for those looking for a nutritious, one-bowl meal that’s as easy to make as it is delicious.

Ingredients

– 2 cups of cooked brown rice (cooled)
– A can of black beans, rinsed and drained
– A cup of corn kernels (fresh or frozen)
– A couple of tablespoons of olive oil
– A splash of lime juice
– A handful of chopped cilantro
– A pinch of salt and pepper

Instructions

1. Start by fluffing the cooled brown rice with a fork to separate the grains.
2. In a large mixing bowl, combine the brown rice, black beans, and corn kernels.
3. Drizzle the olive oil and lime juice over the mixture, then toss gently to coat everything evenly.
4. Add the chopped cilantro, salt, and pepper, and give it another gentle toss to distribute the flavors.
5. Let the salad sit for about 10 minutes before serving to allow the flavors to meld together.
6. Taste and adjust the seasoning if necessary, adding more lime juice for brightness or salt for depth.
7. Serve the salad at room temperature for the best texture and flavor.
Just like that, you’ve got a colorful, nutrient-packed salad that’s bursting with textures and flavors. The chewy brown rice pairs beautifully with the creamy black beans and sweet corn, while the lime and cilantro add a fresh zing. Try serving it alongside grilled chicken or stuffed into a whole wheat tortilla for a satisfying wrap.

Barley Salad with Cucumber and Feta

Ready to dive into a refreshing and hearty dish that’s perfect for any season? This barley salad with cucumber and feta is a delightful mix of textures and flavors, easy to make, and even easier to love. Let’s get started!

Ingredients

• 1 cup of pearl barley
• 2 cups of water
• 1 medium cucumber, diced
• 1/2 cup of crumbled feta cheese
• A splash of olive oil
• A couple of tablespoons of lemon juice
• Salt, just a pinch
• Freshly ground black pepper, to your liking

Instructions

1. Rinse the pearl barley under cold water until the water runs clear.
2. In a medium saucepan, combine the rinsed barley and 2 cups of water. Bring to a boil over high heat.
3. Once boiling, reduce the heat to low, cover, and simmer for about 25 minutes, or until the barley is tender and the water is absorbed. Tip: Avoid stirring too much to prevent the barley from becoming mushy.
4. While the barley cooks, dice the cucumber into small, bite-sized pieces.
5. Once the barley is done, fluff it with a fork and let it cool to room temperature. Tip: Spreading it out on a tray speeds up the cooling process.
6. In a large bowl, combine the cooled barley, diced cucumber, and crumbled feta cheese.
7. Drizzle with a splash of olive oil and a couple of tablespoons of lemon juice. Add a pinch of salt and some freshly ground black pepper. Tip: Start with less seasoning; you can always add more later.
8. Toss everything together gently until well combined. Taste and adjust the seasoning if needed.

After assembling, this salad offers a wonderful contrast between the chewy barley, crisp cucumber, and creamy feta. For a creative twist, serve it atop a bed of greens or alongside grilled chicken for a more substantial meal.

Wild Rice Salad with Cranberries and Pecans

Let’s dive into making a delightful wild rice salad that’s perfect for any season, combining the nutty flavors of wild rice with the sweet tartness of cranberries and the rich crunch of pecans.

Ingredients

• 1 cup of wild rice, rinsed
• A couple of cups of water
• A splash of olive oil
• 1/2 cup of dried cranberries
• 1/2 cup of pecans, roughly chopped
• 2 tablespoons of balsamic vinegar
• A pinch of salt
• A dash of black pepper

Instructions

1. In a medium saucepan, combine the wild rice and water. Bring to a boil over high heat.
2. Once boiling, reduce the heat to low, cover, and let it simmer for about 45 minutes, or until the rice is tender and the water is absorbed. Tip: Avoid stirring the rice while it’s cooking to prevent it from becoming mushy.
3. While the rice cooks, heat a splash of olive oil in a small pan over medium heat. Add the pecans and toast them for about 3-5 minutes, stirring occasionally, until they’re fragrant and slightly golden. Tip: Keep an eye on them to prevent burning.
4. Once the rice is done, fluff it with a fork and transfer it to a large bowl to cool slightly.
5. Add the toasted pecans, dried cranberries, balsamic vinegar, salt, and black pepper to the bowl with the rice.
6. Gently toss everything together until well combined. Tip: Letting the salad sit for about 10 minutes before serving allows the flavors to meld together beautifully.

Now you’ve got a wild rice salad that’s bursting with textures and flavors—chewy rice, crunchy pecans, and juicy cranberries. It’s a versatile dish that shines as a side or can be bulked up with some grilled chicken for a hearty main.

Bulgur Wheat Salad with Chickpeas and Mint

Bulgur wheat salad with chickpeas and mint is a refreshing, nutritious dish that’s perfect for a quick lunch or a side at your next barbecue. Let’s break down how to make this simple yet flavorful salad.

Ingredients

• 1 cup of bulgur wheat
• A couple of cups of water
• A can of chickpeas, drained and rinsed
• A handful of fresh mint leaves, chopped
• A splash of olive oil
• A squeeze of lemon juice
• A pinch of salt

Instructions

1. Rinse the bulgur wheat under cold water until the water runs clear.
2. In a medium saucepan, bring a couple of cups of water to a boil. Add the bulgur wheat, reduce the heat to low, cover, and simmer for about 10 minutes, or until the water is absorbed and the bulgur is tender. Tip: Fluff the bulgur with a fork after cooking to prevent clumping.
3. While the bulgur is cooking, drain and rinse the chickpeas under cold water to remove any excess sodium.
4. In a large bowl, combine the cooked bulgur wheat, chickpeas, and chopped mint leaves.
5. Drizzle with a splash of olive oil and a squeeze of lemon juice. Add a pinch of salt, then toss everything together until well combined. Tip: Taste as you go and adjust the seasoning if needed.
6. Let the salad sit for about 5 minutes before serving to allow the flavors to meld together. Tip: For an extra burst of freshness, add more mint just before serving.

Vibrant and hearty, this bulgur wheat salad offers a delightful contrast of textures, from the chewiness of the bulgur to the creaminess of the chickpeas. Serve it alongside grilled vegetables or as a standalone dish garnished with extra mint leaves for a pop of color.

Spelt Salad with Roasted Butternut Squash

Just when you thought salads couldn’t get any heartier, this spelt salad with roasted butternut squash comes along to prove you wrong. It’s a perfect blend of nutty grains and sweet, caramelized squash, making it an ideal dish for transitioning from summer to fall.

Ingredients

• 1 cup of spelt berries, rinsed
• 2 cups of butternut squash, cubed
• A couple of tablespoons of olive oil
• A pinch of salt and pepper
• A splash of balsamic vinegar
• A handful of arugula
• A sprinkle of feta cheese

Instructions

1. Preheat your oven to 400°F to get it ready for roasting the squash.
2. Toss the cubed butternut squash with a tablespoon of olive oil, salt, and pepper on a baking sheet. Spread them out in a single layer for even roasting.
3. Roast the squash in the preheated oven for about 25 minutes, or until the edges start to caramelize and the squash is tender when pierced with a fork.
4. While the squash is roasting, cook the spelt berries in a pot of boiling water for about 30 minutes, or until they’re tender but still chewy. Drain any excess water and let them cool slightly.
5. In a large bowl, combine the cooked spelt, roasted butternut squash, arugula, and a splash of balsamic vinegar. Gently toss everything together to mix.
6. Top the salad with a sprinkle of feta cheese for a creamy, tangy finish.

Here’s a dish that’s as pleasing to the eye as it is to the palate, with the spelt offering a satisfying chew against the softness of the squash. Try serving it warm for a cozy meal, or chill it for a refreshing take on lunch the next day.

Amaranth Salad with Pomegranate and Walnuts

Just when you thought salads couldn’t get any more nutritious, here comes a powerhouse combo that’s as delicious as it is healthy. This amaranth salad with pomegranate and walnuts is a vibrant mix of textures and flavors, perfect for a light lunch or a hearty side.

Ingredients

• 1 cup of amaranth
• 2 cups of water
• A splash of olive oil
• A couple of handfuls of fresh spinach
• 1/2 cup of pomegranate seeds
• 1/4 cup of chopped walnuts
• A drizzle of balsamic vinegar
• A pinch of salt

Instructions

1. Rinse the amaranth under cold water until the water runs clear.
2. In a medium saucepan, bring the 2 cups of water to a boil, then add the amaranth and a pinch of salt. Reduce heat to low, cover, and simmer for 25 minutes, or until the water is absorbed and the amaranth is tender. Tip: Stir occasionally to prevent sticking.
3. While the amaranth cooks, toast the chopped walnuts in a dry skillet over medium heat for about 5 minutes, or until fragrant. Keep an eye on them to avoid burning.
4. Once the amaranth is done, fluff it with a fork and let it cool slightly. Then, mix in a splash of olive oil to prevent clumping.
5. In a large bowl, combine the cooked amaranth, fresh spinach, pomegranate seeds, and toasted walnuts. Drizzle with balsamic vinegar and toss gently to combine. Tip: Add the spinach last to keep it fresh and crisp.
6. Serve the salad immediately for the best texture and flavor. Tip: For an extra touch, garnish with additional pomegranate seeds and walnuts on top.

Kaleidoscopic in color and bursting with flavors, this salad offers a delightful crunch from the walnuts and a juicy pop from the pomegranate seeds. Try serving it alongside grilled chicken or fish for a complete meal that’s sure to impress.

Freekeh Salad with Grilled Zucchini and Eggplant

Begin by exploring the vibrant flavors of the Middle East with this hearty Freekeh Salad, perfectly paired with smoky grilled zucchini and eggplant. It’s a dish that balances texture and taste, making it a fantastic option for a nutritious lunch or a side at your next barbecue.

Ingredients

• 1 cup of freekeh
• 2 cups of water
• 1 medium zucchini, sliced into 1/2-inch rounds
• 1 medium eggplant, sliced into 1/2-inch rounds
• 2 tablespoons of olive oil
• A splash of lemon juice
• A couple of garlic cloves, minced
• Salt and pepper, just a pinch

Instructions

1. Rinse the freekeh under cold water until the water runs clear.
2. In a medium saucepan, combine the freekeh and water. Bring to a boil over high heat.
3. Once boiling, reduce the heat to low, cover, and simmer for 20 minutes, or until the freekeh is tender and the water is absorbed. Tip: Avoid stirring the freekeh too much to prevent it from becoming mushy.
4. While the freekeh cooks, preheat your grill to medium-high heat (about 400°F).
5. Brush the zucchini and eggplant slices with olive oil and season with salt and pepper.
6. Grill the vegetables for about 4 minutes on each side, or until they have nice grill marks and are tender. Tip: Don’t overcrowd the grill to ensure each piece cooks evenly.
7. In a large bowl, combine the cooked freekeh, grilled vegetables, minced garlic, and a splash of lemon juice. Toss gently to mix. Tip: Let the salad sit for 5 minutes before serving to allow the flavors to meld together.

You’ll love the contrast of the chewy freekeh with the soft, smoky vegetables, all brightened up by that hint of lemon. Try serving it with a dollop of yogurt on top for an extra creamy texture.

Sorghum Salad with Mango and Lime Dressing

Gathering the freshest ingredients is the first step to creating a vibrant Sorghum Salad with Mango and Lime Dressing that’s as nutritious as it is colorful. This dish combines the chewiness of sorghum with the sweetness of mango and the tanginess of lime for a refreshing summer salad.

Ingredients

• 1 cup of sorghum, rinsed
• 2 cups of water
• A pinch of salt
• 1 ripe mango, diced
• A handful of fresh cilantro, chopped
• A couple of green onions, thinly sliced
• A splash of olive oil
• The juice of 2 limes
• A drizzle of honey

Instructions

1. In a medium saucepan, combine the sorghum, water, and a pinch of salt. Bring to a boil over high heat.
2. Once boiling, reduce the heat to low, cover, and simmer for about 50 minutes, or until the sorghum is tender and the water is absorbed. Tip: Stir occasionally to prevent sticking.
3. While the sorghum cooks, prepare the mango by peeling and dicing it into small pieces.
4. In a large bowl, whisk together the lime juice, olive oil, and honey until well combined. Tip: Adjust the amount of honey based on how sweet your mango is.
5. Once the sorghum is cooked, let it cool for about 10 minutes before adding it to the dressing in the bowl.
6. Add the diced mango, chopped cilantro, and sliced green onions to the bowl. Gently toss everything together until well mixed. Tip: For the best flavor, let the salad sit for at least 15 minutes before serving to allow the flavors to meld.

This Sorghum Salad with Mango and Lime Dressing offers a delightful contrast of textures, from the chewy sorghum to the juicy mango. The lime dressing adds a bright, tangy note that makes this salad a perfect side dish for grilled meats or a standalone light meal. Try serving it in a hollowed-out mango half for an eye-catching presentation.

Teff Salad with Roasted Beets and Goat Cheese

Let’s dive into creating a vibrant Teff Salad with Roasted Beets and Goat Cheese, a dish that’s as nutritious as it is colorful. Perfect for beginners, this recipe will guide you through each step to ensure a delicious outcome.

Ingredients

• 1 cup of teff grains
• 2 medium beets, peeled and diced
• A couple of tablespoons of olive oil
• A splash of balsamic vinegar
• 1/2 cup of crumbled goat cheese
• A handful of arugula
• Salt and pepper to season

Instructions

1. Preheat your oven to 400°F. This high heat will help caramelize the beets, enhancing their natural sweetness.
2. Toss the diced beets with a tablespoon of olive oil and a pinch of salt on a baking sheet. Spread them out in a single layer to ensure even roasting.
3. Roast the beets for about 25 minutes, or until they’re tender and slightly crispy at the edges. Stir them halfway through for uniform cooking.
4. While the beets roast, rinse the teff grains under cold water until the water runs clear. This removes any bitterness.
5. Cook the teff in 2 cups of boiling water, covered, for about 15 minutes, or until all the water is absorbed. Let it sit off the heat for 5 minutes, then fluff with a fork.
6. In a large bowl, combine the cooked teff, roasted beets, arugula, and crumbled goat cheese. Drizzle with olive oil and balsamic vinegar, then toss gently to mix.
7. Season with salt and pepper to your liking, and give it one final toss.

Perfect for a light lunch or a side dish, this salad offers a delightful contrast of textures—creamy goat cheese, chewy teff, and crispy beets. Serve it on a bed of extra arugula for an added peppery kick or alongside grilled chicken for a more substantial meal.

Kamut Salad with Dried Apricots and Almonds

Unlock the secrets to a refreshing and nutritious dish that’s perfect for any season. This Kamut Salad with Dried Apricots and Almonds combines wholesome grains with sweet and crunchy elements for a satisfying meal.

Ingredients

• 1 cup of Kamut berries
• A couple of dried apricots, chopped
• A handful of almonds, roughly chopped
• A splash of olive oil
• 1 tablespoon of lemon juice
• A pinch of salt
• A dash of black pepper

Instructions

1. Rinse the Kamut berries under cold water until the water runs clear.
2. In a medium saucepan, combine the Kamut berries with 3 cups of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 50 minutes, or until the berries are tender but still chewy. Tip: Soaking the Kamut berries overnight can reduce cooking time by half.
3. While the Kamut is cooking, toast the chopped almonds in a dry skillet over medium heat for 3-5 minutes, stirring frequently, until they’re golden and fragrant. Tip: Keep an eye on them to prevent burning.
4. Drain any excess water from the Kamut and let it cool slightly in a large bowl.
5. Add the chopped dried apricots, toasted almonds, a splash of olive oil, and a tablespoon of lemon juice to the bowl with the Kamut. Season with a pinch of salt and a dash of black pepper.
6. Toss everything together until well combined. Tip: Let the salad sit for 10 minutes before serving to allow the flavors to meld together.

Vibrant in texture and flavor, this salad offers a delightful contrast between the chewy Kamut, sweet apricots, and crunchy almonds. Serve it as a standalone lunch or as a hearty side dish to grilled meats for an extra layer of texture and taste.

Buckwheat Salad with Smoked Salmon and Dill

Making a refreshing and nutritious buckwheat salad with smoked salmon and dill is easier than you might think, perfect for a light lunch or a sophisticated side dish.

Ingredients

• 1 cup of buckwheat groats
• 2 cups of water
• A pinch of salt
• 4 oz of smoked salmon, thinly sliced
• A handful of fresh dill, chopped
• A splash of olive oil
• A couple of tablespoons of lemon juice
• 1 small cucumber, diced
• 1/4 cup of red onion, finely chopped

Instructions

1. Rinse the buckwheat groats under cold water until the water runs clear.
2. In a medium saucepan, bring the 2 cups of water to a boil, add the rinsed buckwheat and a pinch of salt.
3. Reduce the heat to low, cover, and simmer for about 15 minutes, or until the buckwheat is tender and the water is absorbed. Tip: Avoid stirring the buckwheat while it cooks to prevent it from becoming mushy.
4. Once cooked, fluff the buckwheat with a fork and let it cool to room temperature.
5. In a large bowl, combine the cooled buckwheat, smoked salmon, dill, olive oil, lemon juice, cucumber, and red onion. Tip: Gently fold the ingredients together to keep the salmon from breaking apart too much.
6. Taste and adjust the seasoning if necessary, but remember the smoked salmon adds saltiness. Tip: For an extra burst of flavor, let the salad sit for 10 minutes before serving to allow the flavors to meld.

The salad boasts a delightful contrast of textures, from the chewy buckwheat to the silky salmon, with a bright, herby flavor profile. Serve it on a bed of greens for an extra crunch or alongside a creamy soup for a balanced meal.

Oat Berry Salad with Apples and Cinnamon

Now, let’s dive into creating a refreshing and nutritious dish that’s perfect for any season. This recipe combines the wholesome goodness of oats with the sweet tang of berries and apples, all brought together with a hint of cinnamon for that cozy warmth.

Ingredients

• 1 cup of rolled oats
• A couple of handfuls of mixed berries (strawberries, blueberries, and raspberries work great)
• 1 medium apple, diced
• A splash of lemon juice
• 1 tbsp of honey
• 1/2 tsp of cinnamon
• A pinch of salt

Instructions

1. Start by toasting the rolled oats in a dry skillet over medium heat for about 5 minutes, or until they’re golden and fragrant. This enhances their nutty flavor.
2. While the oats are toasting, toss the diced apple with a splash of lemon juice to prevent browning.
3. In a large bowl, combine the toasted oats, mixed berries, and diced apple.
4. Drizzle the honey over the mixture and sprinkle the cinnamon and a pinch of salt. Gently toss everything together until well combined.
5. Let the salad sit for about 10 minutes before serving to allow the flavors to meld together beautifully.

Kindly note how the oats provide a delightful chewiness against the juicy berries and crisp apples, with the cinnamon adding a warm, spicy note. Serve this salad as a standalone breakfast or as a unique side dish at your next brunch gathering.

Rye Berry Salad with Carrots and Parsley

Every now and then, we stumble upon a dish that’s not only nourishing but also brings a burst of flavors and textures to the table. Today, we’re diving into a recipe that’s as wholesome as it is vibrant, perfect for those who love a good grain salad.

Ingredients

• 1 cup of rye berries
• A couple of carrots, peeled and diced
• A handful of fresh parsley, chopped
• A splash of olive oil
• 2 tbsp of apple cider vinegar
• A pinch of salt
• A dash of black pepper

Instructions

1. Rinse the rye berries under cold water until the water runs clear.
2. In a medium pot, bring 3 cups of water to a boil. Add the rye berries, reduce the heat to low, cover, and simmer for about 45 minutes, or until the berries are tender but still chewy. Tip: Soaking the rye berries overnight can reduce cooking time by half.
3. While the rye berries are cooking, heat a splash of olive oil in a pan over medium heat. Add the diced carrots and sauté for about 5 minutes, until they’re slightly softened but still crunchy.
4. Once the rye berries are done, drain any excess water and let them cool for a few minutes.
5. In a large bowl, combine the cooked rye berries, sautéed carrots, and chopped parsley.
6. Drizzle with apple cider vinegar and a bit more olive oil, then season with a pinch of salt and a dash of black pepper. Toss everything together until well combined. Tip: Letting the salad sit for 10 minutes before serving allows the flavors to meld beautifully.
7. Give the salad a final taste and adjust the seasoning if necessary.

Zesty and hearty, this rye berry salad offers a delightful contrast between the chewy grains and the crisp carrots, with the parsley adding a fresh, herbal note. Serve it as a standalone lunch or as a robust side to grilled meats for a satisfying meal.

Triticale Salad with Green Beans and Tomatoes

Here’s a refreshing and nutritious dish that’s perfect for those warm summer days or whenever you’re craving something light yet satisfying. Triticale, a hybrid of wheat and rye, brings a nutty flavor and chewy texture to this salad, complemented by the crispness of green beans and the juiciness of tomatoes.

Ingredients

• 1 cup triticale berries
• A couple of handfuls of green beans, trimmed and cut into bite-sized pieces
• A splash of olive oil
• 1 pint cherry tomatoes, halved
• A pinch of salt
• A dash of black pepper
• A squeeze of lemon juice

Instructions

1. Rinse the triticale berries under cold water until the water runs clear.
2. In a medium saucepan, combine the triticale berries with 3 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 45 minutes, or until the berries are tender but still chewy. Tip: Stir occasionally to prevent sticking.
3. While the triticale cooks, bring a pot of salted water to a boil and blanch the green beans for 2 minutes, then plunge them into ice water to stop the cooking process. Tip: This keeps the beans bright green and crisp.
4. Drain the triticale and let it cool slightly. In a large bowl, toss the triticale with a splash of olive oil, the blanched green beans, and halved cherry tomatoes.
5. Season with a pinch of salt, a dash of black pepper, and a squeeze of lemon juice to brighten the flavors. Tip: Adjust the seasoning as needed, but remember the flavors will meld as the salad sits.

Combining the chewy triticale with the crisp green beans and juicy tomatoes creates a delightful contrast in every bite. Consider serving this salad atop a bed of arugula for an extra peppery kick or alongside grilled chicken for a more substantial meal.

Multigrain Salad with Sunflower Seeds and Honey Mustard Dressing

Venturing into the world of wholesome salads, this multigrain delight combines textures and flavors that are both satisfying and nutritious. Perfect for a quick lunch or a side dish, it’s a breeze to put together with ingredients you likely have on hand.

Ingredients

• 2 cups of cooked multigrain blend (quinoa, barley, and farro work great)
• A handful of sunflower seeds, toasted
• A couple of cups of mixed greens (spinach and arugula are my go-to)
• A splash of olive oil
• 2 tablespoons of honey
• 1 tablespoon of Dijon mustard
• A pinch of salt and pepper

Instructions

1. Start by toasting the sunflower seeds in a dry pan over medium heat for about 3 minutes, or until they’re golden and fragrant. Keep an eye on them to prevent burning.
2. In a large bowl, combine the cooked multigrain blend and mixed greens. Tip: If your grains are warm, they’ll slightly wilt the greens, adding a nice texture contrast.
3. Whisk together the olive oil, honey, Dijon mustard, salt, and pepper in a small bowl until smooth. Tip: Adjust the honey and mustard to your liking for the perfect balance of sweet and tangy.
4. Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly. Tip: Add the dressing just before serving to keep the greens crisp.
5. Sprinkle the toasted sunflower seeds on top for that extra crunch.

Delightfully textured with a mix of chewy grains and crisp greens, this salad is a symphony of flavors thanks to the sweet and tangy honey mustard dressing. Serve it alongside grilled chicken or fish for a complete meal, or enjoy it as is for a light yet fulfilling dish.

Conclusion

Unlock a world of flavor with these 18 grain salad recipes, perfect for any season! Whether you’re craving something light and fresh or hearty and comforting, there’s a dish here for every taste. We’d love to hear which recipes become your favorites—drop us a comment below. And if you found this roundup inspiring, don’t forget to share the love on Pinterest!

Bella Bacinos