Bright & Fresh Wholesome Grain Salad Recipe for Summer Joy

Crafting a delectable wholesome grain salad sparks joy in every home cook’s kitchen.

Mediterranean flavors dance through each colorful ingredient, creating a vibrant culinary experience.

Nutty quinoa provides a protein-packed foundation for this nutritious dish.

Fresh herbs and crisp vegetables add layers of texture and excitement.

Seasonal produce brings incredible depth to every single bite.

Colorful ingredients blend seamlessly, promising a meal that nourishes both body and soul.

You’ll love how simple yet sophisticated this recipe becomes with minimal effort.

Gather Ingredients For A Wholesome Grain Salad Bowl

• Squash: A sweet and tender vegetable that adds a roasted, caramelized flavor to the salad.
• Arugula: A peppery green that provides a fresh and slightly spicy base for the salad.
• Grains: A hearty and nutritious foundation that gives the salad substance and texture.

• Feta Cheese: A tangy and crumbly cheese that adds a rich, salty dimension to the dish.
• Nuts: Crunchy and nutty elements that bring a satisfying texture and depth of flavor.

• Honey, Mustards, Lemon, Oil: A bright and balanced dressing that combines sweet, tangy, and rich notes to complement the salad ingredients.
• Pomegranate: A juicy and tart fruit that provides bursts of color and refreshing flavor.
• Salt and Pepper: Essential seasonings that enhance the overall taste of the roasted squash and salad.

Steps For Building The Perfect Grain Salad

Step 1: Roast Vibrant Squash

Grab your favorite winter squash and slice it into bite-sized cubes.

Drizzle with olive oil and sprinkle with sea salt and freshly ground black pepper.

Spread the cubes evenly on a baking sheet and roast in a preheated oven at 400°F.

Let the squash caramelize and turn golden brown, which takes about 25-30 minutes.

The edges should be crispy and the center tender.

Step 2: Prepare Nourishing Base

Combine your chosen whole grains like quinoa, farro, or bulgur in a large mixing bowl.

Add fresh arugula for a peppery kick.

Carefully layer the roasted squash on top of the greens.

Scatter vibrant pomegranate seeds for a burst of color and tangy sweetness.

Crumble creamy feta cheese over the salad.

Sprinkle a handful of toasted nuts like almonds or pecans for extra crunch.

Step 3: Whisk Zesty Dressing

• Golden honey
• Dijon mustard
• Whole grain mustard
• Fresh lemon juice
• Extra virgin olive oil

Secure the lid and shake vigorously until the ingredients emulsify into a smooth, bright dressing.

Step 4: Finish and Enjoy

Drizzle the dressing over the salad just before serving.

Toss gently to ensure every ingredient gets coated with the tangy-sweet vinaigrette.

Serve immediately to maintain the salad’s textures and temperatures.

Tips To Elevate Your Wholesome Grain Salad Game

• Toss squash with za'atar or smoked paprika before roasting for an extra flavor boost.
• Cook grains and roast squash in advance to assemble salad quickly during busy weekdays.
• Toast nuts lightly in a dry pan to enhance their crunch and nutty taste.
• Replace feta with vegan cheese or nutritional yeast for a dairy-free version.
• Swap pomegranate with seasonal fruits like mandarin oranges or roasted pears for variety.

Grain Salad Variations For Every Season’s Harvest

• Gluten-Free Grain Swap: Replace traditional grains with quinoa or rice for a celiac-friendly version that maintains the salad's nutritional profile.
• Vegan Cheese Alternative: Substitute feta with cashew cheese or nutritional yeast to create a plant-based protein option that keeps the dish creamy.
• Mediterranean Herb Boost: Add fresh oregano, mint, and parsley to enhance the flavor complexity and bring a bright, aromatic dimension to the salad.
• Protein Power Upgrade: Incorporate grilled chicken or roasted chickpeas to increase protein content and make the salad more filling for active individuals.

Serving Wholesome Grain Salad For Lunch Or Dinner

• Cozy Lunch Centerpiece: Serve this vibrant salad as a stunning main dish for a light, nutritious midday meal that'll energize your afternoon.
• Elegant Dinner Side: Present the salad alongside roasted chicken or grilled fish to add a colorful, textured complement to your protein-rich main course.
• Picnic Perfect Delight: Pack the dressing separately and assemble this salad at your outdoor gathering for a fresh, portable meal that travels beautifully and looks impressive.
• Meal Prep Champion: Prepare components separately and store in containers, keeping dressing aside until serving to maintain the salad's crisp textures and prevent sogginess.

Storing Wholesome Grain Salad For Meal Prep Success

• Store leftover salad in an airtight container for up to 3 days. Keep dressing separate to prevent soggy greens.
• Roasted squash can be frozen for 2-3 months in a sealed freezer bag. Label with date for easy tracking.
• Refresh cold grains by quickly microwaving for 30 seconds or gently warming in a skillet with a splash of water.
• Add fresh nuts and pomegranate seeds when reheating to maintain texture and brighten flavors.

FAQs

• What grains work best in this salad?

Quinoa, farro, or brown rice are excellent choices. They add nutrients and a hearty texture that complements the roasted squash.

• Can I make this salad vegan?

Yes, simply replace feta with plant-based cheese or omit it. The roasted squash and pomegranate seeds provide plenty of flavor and richness.

• How do I know when the squash is perfectly roasted?

The edges should be golden brown and slightly crispy, and the inside should be tender when pierced with a fork. This usually takes about 25-30 minutes at 400F.

• Is this salad good for meal prep?

Absolutely! Roast the squash and prepare grains in advance. Keep dressing separate and add just before serving to maintain freshness and prevent soggy ingredients.

Why Wholesome Grain Salad Tastes So Fresh And Nutty

• Boost Nutrition: Packed with wholesome grains, roasted squash, and protein-rich nuts, this salad delivers a powerful health punch in every delightful bite.
• Quick Weeknight Wonder: Minimal prep and simple steps make this recipe perfect for busy home cooks who want a delicious meal without spending hours in the kitchen.
• Colorful Crowd-Pleaser: Vibrant pomegranate seeds, golden roasted squash, and green arugula create a stunning dish that looks as amazing as it tastes, making it great for dinner parties or potlucks.
• Flexible Flavor Canvas: Easily swap ingredients based on what's in your pantry, allowing you to customize the salad to your taste preferences or dietary needs.

Wholesome Grain Salad Recipe

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4.6 from 33 reviews

• Total Time: 45 minutes
• Yield: 4 1x

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Description

Mediterranean quinoa salad celebrates fresh ingredients with Mediterranean flair, blending crisp vegetables, protein-rich quinoa, and zesty herbs. Nutritious layers of flavor invite you to savor each colorful bite, creating a light yet satisfying meal perfect for summer gatherings.

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Ingredients

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Grains and Rice:

• 1/2 cup cooked quinoa
• 1/2 cup cooked farro
• 1/2 cup cooked black rice

Vegetables and Fruits:

• 1/2 butternut squash
• 3 cups arugula
• 1/4 cup pomegranate seeds
• 1 tablespoon (15 milliliters) lemon juice

Proteins, Nuts, and Dressing:

• 3.5 ounces (100 grams) feta cheese
• 1/4 cup pine nuts
• 1 tablespoon (15 milliliters) honey
• 1/2 tablespoon (7.5 milliliters) whole grain mustard
• 1/2 tablespoon (7.5 milliliters) Dijon mustard
• 3 tablespoons (45 milliliters) olive oil

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Instructions

1. Prepare the roasted squash by coating diced pieces with olive oil, then season with salt and pepper. Spread evenly on a baking sheet and roast at 400°F for 25-30 minutes until golden and tender.
2. While squash roasts, cook grains according to package instructions and let cool to room temperature.
3. Create a vibrant base by spreading fresh arugula on a large serving platter.
4. Arrange cooled grains over the arugula in an even layer.
5. Carefully scatter roasted squash pieces across the grain mixture.
6. Sprinkle pomegranate seeds generously over the salad for bright color and tangy flavor.
7. Crumble feta cheese across the top for creamy texture.
8. Garnish with toasted nuts for added crunch and depth.
9. Prepare the dressing by vigorously whisking honey, Dijon mustard, whole grain mustard, fresh lemon juice, and olive oil until emulsified and smooth.
10. Drizzle dressing over the salad immediately before serving to maintain the salad’s crisp texture.

Notes

• Watch squash closely to prevent burning, aiming for golden edges and tender center for maximum flavor development.
• Quinoa, farro, or barley work wonderfully as alternative base grains, each bringing unique texture and nutritional profile.
• Prepare roasted squash and dressing separately, storing in refrigerator up to 2 days before assembling salad for convenient meal prep.
• Swap feta with nutritional yeast for vegan version, or use gluten-free grains for celiac-friendly option.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Lunch, Dinner, Snacks
• Method: Baking
• Cuisine: Mediterranean

Nutrition

• Serving Size: 4
• Calories: 391 kcal
• Sugar: 7 g
• Sodium: 315 mg
• Fat: 26 g
• Saturated Fat: 5 g
• Unsaturated Fat: 20 g
• Trans Fat: 0 g
• Carbohydrates: 27 g
• Fiber: 5 g
• Protein: 10 g
• Cholesterol: 14 mg