20 Perfect Cold Grain Salads for Easy Make-Ahead Meals

Cold grain salads are a fantastic option when you want something satisfying that can be prepared ahead of time. This collection of 20 recipes offers a range of flavorful salads that are ready to enjoy whenever you are.

These salads showcase a wide variety of grains—from quinoa and farro to wild rice and amaranth—paired with fresh vegetables, herbs, nuts, and proteins. They include options that work well as quick lunches, nutritious sides, or make-ahead dishes for gatherings. Each salad balances wholesome ingredients and bright, vibrant flavors to keep meals fresh and interesting.

What ties all these recipes together is their convenience and versatility. They require minimal effort, clean up easily, and hold their texture and taste even after refrigeration, making them ideal for meal prep and sharing.

Table of contents

1. Quinoa Tabbouleh

This quinoa tabbouleh offers a fresh twist on the classic Middle Eastern salad by replacing bulgur with quinoa, making it naturally gluten-free and a bit heartier. The combination of bright parsley, cooling cucumber, and zesty lemon creates a light, refreshing dish with just the right hint of earthiness from the quinoa. It comes together quickly, so you can have a wholesome salad ready in about 30 minutes.

Why This Recipe Works

This recipe combines fresh ingredients and simple preparation for an easy, healthy side or light meal.

Convenience – Quick to prepare with mostly chopping and mixing, no complex cooking techniques.
Flavor balance – Bright lemon juice and fresh herbs brighten the nuttiness of quinoa.
Texture – Offers a nice contrast between tender quinoa and crisp veggies.
Diet-friendly – Naturally gluten-free and vegan, suitable for many diets.

Ingredient Swap Ideas

Swapping some ingredients can adjust the salad to your taste or what you have on hand without losing its fresh character.

Quinoa – Use couscous or bulgur if gluten is not an issue and you want a traditional texture.
Cucumber – Substitute with diced celery or zucchini for a crunchier bite.
Parsley and mint – Try swapping with cilantro or basil for a different herbal note.
Lemon juice – Use lime juice or a splash of white wine vinegar for a slightly different tang.

Ingredients

1 cup quinoa – rinsed well to remove bitterness.
2 cups water – for cooking quinoa.
1 ½ cups fresh parsley – finely chopped, packed.
½ cup fresh mint leaves – finely chopped.
1 medium cucumber – diced, seeds removed if desired.
3 medium tomatoes – diced and drained if very juicy.
4 green onions – thinly sliced.
½ cup fresh lemon juice – about 2 lemons, freshly squeezed.
¼ cup extra-virgin olive oil – adds richness and smoothness.
1 teaspoon salt – adjust to taste.
½ teaspoon ground black pepper – fresh cracked works best.

Instructions

Rinse the quinoa under cold water using a fine-mesh sieve until the water runs clear. This removes the natural coating that can taste bitter.
Bring 2 cups of water to a boil in a medium saucepan. Add quinoa, reduce heat to low, cover, and simmer for about 15 minutes until all water is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork. Let it cool to room temperature.
While quinoa cools, finely chop the parsley, mint, cucumber, tomatoes, and green onions. Place all chopped vegetables and herbs in a large mixing bowl.
Add the cooled quinoa to the bowl and mix with the chopped ingredients. Pour in the lemon juice and olive oil then season with salt and pepper. Toss everything gently to combine well and coat evenly.
Taste and adjust seasoning if needed. Chill for 15 minutes before serving to meld flavors or serve immediately as a fresh, vibrant salad.

2. Mediterranean Farro Salad

This Mediterranean Farro Salad combines the nutty flavor of farro with fresh, crisp vegetables and salty feta for a satisfying mix of tastes and textures. Bright cherry tomatoes and briny kalamata olives add depth, while the oregano vinaigrette ties everything together with a herbaceous, tangy finish. It’s a great choice when you want something wholesome and vibrant that comes together quickly.

Why This Recipe Works

This salad offers a balanced combination of hearty grains, fresh produce, and flavorful cheese, making it both filling and refreshing. It’s a simple, adaptable recipe that works well for lunches, side dishes, or light dinners.

Convenience – The farro cooks quickly and can be made in advance for stress-free assembly.
Flavor balance – The tangy vinaigrette complements the salty feta and savory olives beautifully.
Texture – Chewy farro contrasts with crisp cucumber and juicy tomatoes for a varied mouthfeel.
Appeal – Its colorful presentation and Mediterranean flavors make it appealing to a wide audience.

Ingredient Swap Ideas

Adjusting ingredients can tailor the salad to your preferences or dietary needs without losing its Mediterranean spirit. Here are some easy substitutions to try.

Farro alternative – Use quinoa or bulgur wheat if you want a gluten-free or lighter grain.
Feta substitute – Swap for goat cheese or a dairy-free cheese if avoiding dairy.
Olives – Use green olives or capers for a different briny flavor.
Herbs – Try fresh basil or parsley instead of oregano to add a fresh twist.

Ingredients

1 cup farro – rinsed and drained for cooking.
1 cup cherry tomatoes – halved.
1/2 cup kalamata olives – pitted and sliced.
1 medium cucumber – diced.
1/2 cup crumbled feta cheese – for creamy, salty notes.
1/4 cup red onion – finely chopped (optional).
2 tablespoons extra-virgin olive oil – for the vinaigrette.
1 tablespoon red wine vinegar – adds acidity to the dressing.
1 teaspoon dried oregano – or 1 tablespoon fresh, chopped.
Salt and black pepper – to taste.

Instructions

Cook the farro according to package instructions until tender but still chewy, usually about 20–25 minutes. Drain and rinse under cold water to cool, then drain well.
In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper to make the vinaigrette. Adjust seasoning as needed.
In a large bowl, combine the cooked farro, cherry tomatoes, kalamata olives, cucumber, and red onion if using.
Pour the vinaigrette over the salad and toss gently to coat all the ingredients evenly.
Sprinkle the crumbled feta on top and give the salad a final light toss or leave the cheese on top for presentation. Serve chilled or at room temperature.

3. Israeli Couscous Salad

This Israeli couscous salad brings together tender pearl couscous with a mix of vibrant roasted peppers, zucchini, and fresh scallions. The lemon-garlic dressing adds a bright and zesty note that ties everything together, making it a refreshing and satisfying dish. It’s simple to prepare and works well as a side or a light main dish.

Why This Recipe Works

This salad balances hearty grains and crisp vegetables with a tangy, flavorful dressing. It’s a flexible dish that can be served warm or chilled, adapting to different meal needs.

Convenience – quick to make with ingredients that are easy to find and cook.
Flavor balance – bright lemon and garlic complement the sweetness of roasted vegetables.
Texture – chewy pearl couscous pairs well with the tender roasted peppers and zucchini.
Versatility – enjoyable as a side salad or a stand-alone light meal.

Ingredient Swap Ideas

Adjusting ingredients lets you customize this salad for different preferences or dietary needs without losing its essence.

Couscous replacement – try quinoa or bulgur for a gluten-free variation.
Vegetable changes – swap roasted peppers and zucchini with eggplant or cherry tomatoes.
Dressing tweaks – use lime juice instead of lemon for a different citrus profile.
Herb options – add fresh parsley or cilantro instead of scallions for varied freshness.

Ingredients

1 cup Israeli (pearl) couscous – rinsed and drained if needed.
1 red bell pepper – roasted, peeled, and chopped.
1 zucchini – roasted and diced.
3 scallions – thinly sliced, both white and green parts.
1/4 cup extra-virgin olive oil – for roasting and dressing.
2 tablespoons fresh lemon juice – for the dressing.
1 garlic clove – minced, added to the dressing.
1/2 teaspoon salt – to taste.
1/4 teaspoon black pepper – freshly ground for seasoning.
Optional fresh herbs – like parsley or mint, chopped for garnish.

Instructions

Cook the Israeli couscous according to package instructions, usually by boiling in salted water until tender, about 8-10 minutes. Drain and set aside to cool slightly.
While couscous cooks, roast the red bell pepper and zucchini. Toss them with a little olive oil, salt, and pepper, then roast in a preheated oven at 425°F (220°C) for 15-20 minutes until soft and slightly caramelized. Chop into bite-sized pieces after roasting.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper to create the dressing.
Combine the warm couscous with the roasted vegetables and sliced scallions in a large bowl. Pour the lemon-garlic dressing over the mixture and toss gently to combine evenly.
Allow the salad to cool to room temperature, then garnish with fresh herbs if desired. Serve warm or chilled.

4. Greek Bulgur Wheat Salad

Greek Bulgur Wheat Salad offers a refreshing way to enjoy bulgur, combining it with crisp vegetables and creamy feta cheese. The mix of cherry tomatoes, cucumber, and red onion adds bright, fresh flavors alongside the nutty bulgur. Tossed in a tangy red-wine vinaigrette, this salad is light yet satisfying, making it a great option for a quick lunch or an easy side dish. The simple preparation means you can have it ready in no time without compromising on taste.

Why This Recipe Works

This salad brings together wholesome ingredients that are easy to find and prepare.

Convenience – Quick to make with no cooking beyond soaking the bulgur.
Flavor balance – Tangy vinaigrette complements creamy feta and fresh vegetables.
Texture – Bulgur provides a chewy base that contrasts well with crunchy cucumber and juicy tomatoes.
Appeal – Bright colors and familiar flavors make it a family-friendly choice.

Ingredient Swap Ideas

Swapping a few ingredients can help tailor this salad to different preferences or dietary needs without losing its essence.

Cheese substitution – Use vegan feta or omit cheese for a dairy-free option.
Grain alternative – Replace bulgur with quinoa or couscous if you prefer or need gluten-free.
Vegetable variations – Add bell peppers or olives for extra flavor and texture.
Vinaigrette swap – Use lemon juice instead of red-wine vinegar for a lighter, citrusy dressing.

Ingredients

1 cup bulgur wheat – Coarse or medium grain, rinsed and drained.
1 1/4 cups boiling water – For soaking the bulgur.
1 cup cherry tomatoes – Halved for juicy bursts of flavor.
1 medium cucumber – Diced for freshness and crunch.
1/4 cup red onion – Finely chopped to add a mild sharpness.
1/2 cup feta cheese – Crumbled for creamy saltiness.
3 tablespoons red-wine vinegar – Provides the tangy base for the dressing.
1/4 cup extra-virgin olive oil – Binds the ingredients and adds richness.
1/2 teaspoon dried oregano – Adds classic Greek seasoning.
Salt and black pepper – To taste.

Instructions

Place bulgur in a bowl and pour boiling water over it. Cover and let it soak for about 15 minutes until the bulgur absorbs the water and softens. Fluff with a fork.
Combine cherry tomatoes, cucumber, and red onion in a large mixing bowl. Add the cooled bulgur once ready.
In a small bowl, whisk together red-wine vinegar, olive oil, oregano, salt, and pepper. Adjust seasoning as needed.
Pour the dressing over the bulgur and vegetables. Toss gently to combine all ingredients evenly.
Sprinkle crumbled feta cheese on top and give the salad a light toss before serving.

This salad is great enjoyed fresh or chilled, and it pairs well with grilled meats or as part of a lighter meal.

5. Wheat Berry & Roasted Beet Salad

This Wheat Berry & Roasted Beet Salad brings together a wonderful combination of textures and flavors that work so well for a wholesome meal. Chewy wheat berries provide a hearty base, while sweet roasted beets add a natural depth. Peppery arugula and creamy goat cheese create a fresh contrast, and crunchy walnuts add an enjoyable bite. It’s a satisfying salad that feels thoughtfully composed but is straightforward to make.

Why This Recipe Works

This salad is a balanced option offering both nourishment and flavor that keeps you interested.

Convenience – The wheat berries can be cooked ahead, and roasting beets is an easy way to deepen their flavor.
Flavor balance – Earthy beets mix with tangy goat cheese and bitter arugula, creating bright and rich layers.
Texture – The chewy wheat berries paired with crunchy walnuts and soft cheese create variety in every bite.
Appeal – It’s perfect for weekday lunches or sharing at a gathering, offering a nutritious yet elegant dish.

Ingredient Swap Ideas

Swapping a few ingredients helps adjust the salad to suit different dietary preferences or what’s available in your pantry. It’s easy to keep the essence while making it your own.

Goat cheese – Swap with feta or ricotta for a milder or creamier cheese.
Walnuts – Use pecans, almonds, or toasted pumpkin seeds for different crunch and flavor.
Arugula – Substitute with baby spinach or mixed greens if you prefer a less peppery green.
Wheat berries – Use farro, barley, or bulgur for a similar chewy, nutty grain base.

Ingredients

4 fresh beets – scrubbed and trimmed, ready for roasting.
1 cup wheat berries – rinsed and drained before cooking.
4 cups arugula – roughly chopped if large leaves.
4 ounces goat cheese – crumbled into bite-sized pieces.
1/2 cup walnuts – toasted and roughly chopped.
3 tablespoons balsamic vinegar – for acidity and sweetness.
1/4 cup extra-virgin olive oil – to dress the salad.
1 tablespoon honey – to balance the vinegar’s tang.
1/2 teaspoon salt – adjust to taste.
1/4 teaspoon black pepper – freshly cracked for flavor.
1 tablespoon fresh thyme – chopped, optional for garnish.

Instructions

Preheat your oven to 400°F (200°C). Wrap each beet in foil and roast on a baking sheet for about 45 to 60 minutes, or until tender when pierced with a fork. Let cool, then peel and cut into bite-sized pieces.
While the beets roast, cook the wheat berries in boiling salted water for 45 to 60 minutes until chewy but tender. Drain and rinse under cold water to cool.
In a small bowl, whisk together the balsamic vinegar, olive oil, honey, salt, and pepper until combined into a smooth dressing.
In a large salad bowl, combine the cooked wheat berries, roasted beets, arugula, crumbled goat cheese, and toasted walnuts. Pour the dressing over and toss gently to coat everything evenly.
Sprinkle with fresh thyme and adjust seasoning with extra salt or pepper if needed. Serve immediately or chill slightly to let flavors meld.

This salad holds well for a day or two in the fridge, making it a great option for preparing ahead. Enjoy the mix of hearty grains, sweet earthiness, and creamy tang with each forkful.

6. Barley, Pomegranate & Mint Salad

This barley salad is a refreshing blend of tender grains, juicy pomegranate seeds, and bright mint that comes together quickly for a satisfying dish. The citrus-honey dressing adds a light sweetness and tang that complements the nutty barley and the fresh herbs. It’s a simple salad that works well as a side or a light lunch, balancing textures and flavors with ease.

Why This Recipe Works

This salad offers practical benefits and a fresh taste that fits well into a healthy, busy lifestyle.

Convenience – The barley can be cooked ahead, and the salad assembles quickly, making it a great option for meal prep.
Flavor balance – The sweet-tart pomegranate and herbal mint contrast nicely with the hearty barley.
Texture – Soft, chewy barley pairs with crunchy pomegranate seeds and fresh mint for a pleasant mouthfeel.
Appeal – Its vibrant colors and clean taste suit both family meals and casual gatherings.

Ingredient Swap Ideas

Swapping ingredients can help tailor the salad for different preferences or dietary needs without losing its core character.

Pomegranate – Use dried cranberries or fresh red grapes if pomegranate seeds aren’t available or preferred.
Barley – Swap pearl barley with quinoa or bulgur for a gluten-free or quicker-cooking alternative.
Mint – Replace fresh mint with fresh parsley or cilantro for a different herbal touch.
Honey – Use maple syrup or agave nectar instead of honey for a vegan-friendly dressing option.

Ingredients

1 cup pearl barley – Rinsed and drained.
2 cups water – For cooking the barley.
1 cup pomegranate seeds – Fresh and juicy.
1/4 cup fresh mint leaves – Chopped finely.
1/4 cup fresh lemon juice – About 1-2 lemons, freshly squeezed.
2 tablespoons honey – Natural sweetener for the dressing.
1/4 cup extra-virgin olive oil – Adds richness to the dressing.
1/2 teaspoon salt – To season the salad.
1/4 teaspoon black pepper – Freshly ground for mild heat.

Instructions

Combine the rinsed barley and water in a medium saucepan. Bring to a boil, then reduce heat to low and cover. Simmer for about 25 to 30 minutes until the barley is tender but still chewy. Drain any excess water and let it cool.
In a small bowl, whisk together the lemon juice, honey, olive oil, salt, and black pepper to make the dressing. Adjust the sweetness or acidity to your liking.
In a large bowl, combine the cooked barley, pomegranate seeds, and chopped mint. Pour the dressing over the salad and toss gently to mix everything evenly.
Taste and adjust seasoning if needed. Chill the salad for at least 30 minutes before serving to allow flavors to meld.
Serve the salad cold or at room temperature as a side or light meal. It pairs well with grilled meats or roasted vegetables.

7. Wild Rice & Cranberry Salad

This wild rice and cranberry salad brings together earthy grains with a touch of sweet and tart from the dried cranberries. The crunch of celery and pecans adds both texture and depth, making every bite interesting. Tossed in a simple Dijon vinaigrette, this salad feels fresh but substantial, perfect for a light lunch or a make-ahead side dish.

Why This Recipe Works

This salad balances flavors and textures in a way that keeps it approachable and satisfying. It fits well in many meal plans and offers versatility in serving options.

Convenience – Can be prepared in advance and keeps well for several days.
Flavor balance – Combines nutty, sweet, and tangy notes that refresh the palate.
Texture – The chewy wild rice contrasts nicely with crunchy pecans and crisp celery.
Appeal – Works as a side or a light main dish for family meals or gatherings.

Ingredient Swap Ideas

Swapping certain ingredients makes this salad adaptable for different dietary preferences or for what you have on hand. These options keep the spirit of the dish while adding some variety.

Wild rice – Use brown rice or quinoa if you want a quicker-cooking grain.
Dried cranberries – Try dried cherries or chopped dried apricots for a different fruity note.
Pecans – Toasted walnuts or almonds make excellent alternatives for crunch.
Celery – Replace with diced cucumber or bell pepper for a fresh crispness without celery flavor.

Ingredients

1 cup wild rice – Rinsed and drained before cooking.
2 1/2 cups water – For cooking the wild rice.
1/2 cup dried cranberries – Adds sweetness and tang.
2 stalks celery – Chopped finely for a crunchy texture.
1/2 cup pecans – Toasted roughly chopped for flavor and crunch.
3 tablespoons olive oil – Forms the base of the vinaigrette.
1 tablespoon Dijon mustard – Adds tang and depth to the dressing.
2 tablespoons apple cider vinegar – Provides acidity to balance flavors.
1 teaspoon honey – Brings a subtle sweetness (optional).
1/2 teaspoon salt – Enhances overall taste.
1/4 teaspoon black pepper – Adds a gentle heat.

Instructions

Cook the wild rice by bringing water to a boil in a medium pot. Add the wild rice, reduce heat to low, cover, and simmer for about 45 minutes until rice is tender and water is absorbed. Drain any excess water and let it cool completely.
In a small bowl, whisk together olive oil, Dijon mustard, apple cider vinegar, honey, salt, and black pepper until the dressing is smooth and well combined.
In a large mixing bowl, combine the cooled wild rice, dried cranberries, chopped celery, and toasted pecans.
Pour the dressing over the salad and toss gently to coat all the ingredients evenly. Adjust seasoning with salt and pepper if needed.
Chill the salad for at least 30 minutes before serving to let the flavors meld. Serve cold or at room temperature.

8. Black Rice & Mango Salad

This Black Rice & Mango Salad brings together the nutty depth of forbidden black rice with the bright sweetness of ripe mango. The combination of crisp red pepper and fresh cilantro adds layers of crunch and herbal freshness, while lime juice ties all the flavors with a zingy finish. It’s a refreshing dish that comes together quickly, making it a great choice for a light lunch or a vibrant side at dinner.

Why This Recipe Works

This salad balances hearty and fresh ingredients with ease and flavor. It works well as a simple meal or a shareable dish for gatherings.

Convenience – Black rice can be cooked ahead, and the salad assembles in minutes.
Flavor balance – Nutty rice, sweet mango, tangy lime, and fresh cilantro blend for a bright, satisfying taste.
Texture – Chewy rice, juicy mango chunks, and crunchy red pepper make each bite interesting.
Appeal – Eye-catching colors and wholesome ingredients appeal to both adults and kids.

Ingredient Swap Ideas

Swapping a few ingredients can adapt this salad for different tastes or dietary needs without losing its essence.

Rice variety – Use brown rice or farro if black rice is unavailable.
Fruit options – Try pineapple or papaya instead of mango for a tropical twist.
Herbs – Basil or mint can replace cilantro if preferred.
Citrus – Lemon juice can stand in for lime if needed.

Ingredients

1 cup black rice (forbidden rice) – rinsed
2 cups water – for cooking the rice
1 ripe mango – peeled and diced
1 red bell pepper – finely chopped
1/4 cup fresh cilantro – chopped
2 tablespoons lime juice – freshly squeezed
2 tablespoons extra-virgin olive oil – for dressing
1/4 teaspoon salt – or to taste
1/4 teaspoon black pepper – freshly ground

Instructions

Rinse the black rice under cold water until the water runs clear. In a medium saucepan, combine the rice and water. Bring to a boil, then reduce heat to low, cover and simmer for about 30 to 35 minutes until tender and water is absorbed. Remove from heat and let it cool.
While the rice cooks, prepare the mango, red bell pepper, and cilantro. Set these aside.
In a large bowl, combine the cooled black rice with mango, red pepper, and cilantro.
Drizzle the lime juice and olive oil over the salad. Season with salt and pepper, then toss gently to mix all ingredients evenly.
Chill the salad for about 15 minutes before serving to allow the flavors to come together. Serve cold or at room temperature.

9. Lemon-Herb Farro with Shrimp

This Lemon-Herb Farro with Shrimp combines nutty farro with tender, grilled shrimp and crisp green beans for a bright, fresh meal. The lemon zest and fresh herbs add a zesty lift, balancing the earthiness of the grains and the subtle sweetness of the shrimp. It comes together quickly, making it a reliable option for busy weeknights without sacrificing flavor or nutrition.

Why This Recipe Works

This dish offers a great balance of convenience and flavor, making it ideal for anyone looking to prepare a satisfying, wholesome dinner.

Convenience – Quick-cooking farro and fast-grilling shrimp speed up meal prep.
Flavor balance – Bright lemon and fresh herbs cut through the richness of the shrimp.
Texture – Chewy farro contrasts nicely with tender shrimp and crisp-tender green beans.
Appeal – Light enough for a healthy lunch but hearty enough for dinner.

Ingredient Swap Ideas

Swapping ingredients can adjust this recipe for dietary needs or preferences while keeping its fresh, vibrant character intact.

Grain Swap – Use quinoa or brown rice if farro isn’t available, for similar texture and nutrition.
Protein Option – Replace shrimp with cooked chicken breast or firm tofu for a non-seafood version.
Vegetable Variation – Substitute asparagus or snap peas instead of green beans for a different veggie crunch.
Herb Choices – Use basil or tarragon in place of parsley and chives to shift the herbal notes.

Ingredients

1 cup pearled farro – rinsed and drained.
12 ounces medium shrimp – peeled and deveined.
1 cup green beans – trimmed and cut into 2-inch pieces.
2 tablespoons olive oil – divided.
1 lemon – zest and juice separated.
2 tablespoons fresh parsley – chopped.
1 tablespoon fresh chives – chopped.
2 garlic cloves – minced.
Salt and black pepper – to taste.

Instructions

Cook the farro in a pot of boiling salted water according to package directions, about 15 minutes, until tender but chewy. Drain and set aside.
Meanwhile, heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the garlic and cook for about 30 seconds until fragrant. Add the shrimp, season with salt and pepper, and sauté until pink and cooked through, about 2 to 3 minutes per side. Transfer shrimp to a plate when done.
In the same skillet, add the remaining tablespoon of olive oil and the green beans. Cook for 4 to 5 minutes, stirring occasionally, until crisp-tender and slightly charred.
In a large bowl, combine the cooked farro, shrimp, green beans, lemon zest, lemon juice, parsley, and chives. Toss gently to combine and season with additional salt and pepper to taste.
Serve warm or at room temperature, garnished with extra herbs or a drizzle of olive oil if desired.

10. Freekeh, Chickpea & Olive Salad

This Freekeh, Chickpea & Olive Salad brings together smoky, nutty freekeh with hearty chickpeas and briny olives for a satisfying dish that’s as flavorful as it is wholesome. The fresh tomatoes and parsley add brightness and freshness, while a simple lemon and olive oil dressing ties everything together with a light, zesty touch. It’s an easy recipe to prepare that works well as a main salad or a side for grilled meats or roasted vegetables.

Why This Recipe Works

This salad offers a straightforward way to enjoy a mix of textures and bold flavors that hold up well for meal prep or quick weekday lunches.

Convenience – Uses pantry staples like chickpeas and olives, and cooks quickly.
Flavor balance – Combines smoky freekeh with tangy lemon and savory olives for complexity.
Texture contrast – Tender freekeh and creamy chickpeas meet crisp tomatoes and fresh parsley.
Versatile serving – Works as a light meal or a flavorful side dish.

Ingredient Swap Ideas

Adjusting some ingredients lets you personalize this salad without losing its heart. You can tailor it to what you have or suit dietary choices easily.

Grains – Swap freekeh with quinoa or bulgur for a different but similar textured base.
Legumes – Use cooked lentils or white beans instead of chickpeas to vary protein sources.
Olives – Try kalamata or green olives if black olives aren’t your favorite or unavailable.
Herbs – Substitute parsley with cilantro or mint for a fresh, herbal twist.

Ingredients

1 cup freekeh – rinsed and drained.
1 1/2 cups water – for cooking freekeh.
1 can (15 oz) chickpeas – drained and rinsed.
1/2 cup black olives – pitted and sliced.
1 cup cherry tomatoes – halved.
1/4 cup fresh parsley – chopped.
3 tablespoons extra-virgin olive oil – for dressing.
2 tablespoons lemon juice – freshly squeezed.
1 garlic clove – minced.
1/2 teaspoon ground cumin – for a smoky flavor.
Salt and black pepper – to taste.

Instructions

Bring water to a boil in a medium saucepan. Add the rinsed freekeh, reduce heat to low, cover, and simmer for about 20 minutes or until tender. Drain any excess water and fluff the grains with a fork. Let cool slightly.
In a large bowl, combine the cooked freekeh, chickpeas, sliced olives, cherry tomatoes, and chopped parsley.
In a small bowl, whisk together olive oil, lemon juice, minced garlic, ground cumin, salt, and pepper until well blended.
Pour the dressing over the salad and toss gently to coat all ingredients evenly. Adjust seasoning if needed.
Let the salad sit at room temperature for 10 minutes to allow flavors to meld before serving. It can also be chilled and served cold.

Click here to preview your posts with PRO themes ››

This salad keeps well in the fridge for up to 3 days, making it a practical choice for preparing ahead on busy days.

11. Asian-Inspired Brown Rice & Edamame Salad

This Asian-inspired brown rice and edamame salad brings together nutty grains, crisp veggies, and a flavorful sesame-ginger dressing for a balanced meal. The combination of tender brown rice, bright shredded carrots, and fresh scallions creates a satisfying mix of textures. It’s easy to prepare and makes a great option for lunch or a light dinner.

Why This Recipe Works

This salad offers a balanced blend of wholesome ingredients and bold flavors that come together quickly without much fuss.

Convenience – Uses cooked brown rice and frozen edamame, both quick to prepare or available pre-cooked.
Flavor balance – The sesame-ginger dressing adds a savory, tangy note that complements the mild, nutty rice and fresh vegetables.
Texture – Combines chewy brown rice, tender edamame, and crisp shredded carrots for contrast in every bite.
Appeal – A nutritious, plant-based salad suitable for meal prep or as a side dish.

Ingredient Swap Ideas

Adjusting ingredients can help customize the salad for personal preferences or dietary needs without losing its core flavors.

Edamame swap – Replace edamame with cooked chickpeas or green peas for a similar texture and protein boost.
Rice option – Use quinoa or farro instead of brown rice for a different grain texture.
Dressing variation – Substitute sesame oil with olive oil and add a splash of rice vinegar for a lighter dressing.
Herb choice – Add fresh cilantro or basil instead of scallions for a unique flavor twist.

Ingredients

2 cups cooked brown rice – cooled to room temperature for salad base.
1 cup shelled edamame – thawed if frozen and drained.
1 cup shredded carrot – adds crunch and sweetness.
3 scallions – thinly sliced for mild onion flavor.
2 tablespoons toasted sesame seeds – for garnish and nutty aroma.

For the dressing:

3 tablespoons soy sauce – brings a salty, umami richness.
1 tablespoon sesame oil – adds depth and toasted sesame flavor.
1 tablespoon rice vinegar – introduces a mild tanginess.
1 teaspoon grated fresh ginger – for a warm, spicy note.
1 teaspoon honey or maple syrup – balances acidity with subtle sweetness.
1 clove garlic – finely minced for sharpness.

Instructions

In a large bowl, combine the cooked brown rice, shelled edamame, shredded carrot, and sliced scallions. Toss gently to mix evenly.
In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, grated ginger, honey or maple syrup, and minced garlic until the dressing is smooth and well combined.
Pour the dressing over the rice mixture and toss thoroughly so all ingredients are coated with the dressing.
Sprinkle toasted sesame seeds over the top and gently fold them into the salad.
Serve immediately at room temperature or refrigerate for an hour to let the flavors meld before serving cold.

12. Millet & Roasted Vegetable Salad

Millet brings a light and fluffy texture that serves as a great base for roasted vegetables like squash and zucchini. Tossed in a dressing of rosemary and garlic, this salad combines earthy herbs with sweet and savory roasted flavors. It’s a balanced and satisfying dish that’s straightforward to prepare and works well for a quick lunch or a side on busy evenings.

Why This Recipe Works

This salad is practical and flavorful, combining wholesome ingredients in a way that feels fresh yet comforting.

Convenience – Millet cooks quickly and keeps well, so you can prepare the base ahead of time.
Flavor balance – Sweet roasted squash and zucchini meet herbaceous rosemary and pungent garlic, creating a depth that’s easy on the palate.
Texture – The fluffy millet contrasts with tender roasted vegetables, giving each bite a nice variation.
Appeal – This dish suits many dietary preferences since it’s naturally gluten-free and vegetarian.

Ingredient Swap Ideas

Swapping a few ingredients helps tailor this salad to specific tastes or dietary needs without losing what makes it special.

Millet substitution – Use quinoa or couscous if you prefer a different grain texture or flavor.
Vegetable options – Try roasted sweet potatoes or bell peppers instead of squash and zucchini for seasonal variety.
Herb variations – Replace rosemary with thyme or sage for a different aromatic profile.
Garlic alternative – Use shallots or a pinch of garlic powder if fresh garlic feels too strong.

Ingredients

1 cup millet – rinsed and drained before cooking.
2 cups water or vegetable broth – for cooking the millet.
1 small butternut squash – peeled and diced into bite-sized pieces.
1 medium zucchini – sliced into half-moons.
2 tablespoons olive oil – for roasting vegetables and dressing.
2 cloves garlic – minced finely.
1 teaspoon fresh rosemary – chopped finely.
1 tablespoon lemon juice – for brightness in the dressing.
Salt and black pepper – to taste.
Optional: fresh parsley or basil – chopped for garnish.

Instructions

Preheat your oven to 400°F (200°C). Toss the diced butternut squash and zucchini slices with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes until tender and slightly caramelized, stirring halfway through.
While the vegetables roast, bring the water or vegetable broth to a boil in a saucepan. Add the rinsed millet, reduce heat to low, cover, and cook for about 15 minutes or until the liquid is absorbed and millet is fluffy. Remove from heat and let it sit, covered, for 5 minutes.
In a small bowl, whisk together the remaining 1 tablespoon of olive oil, minced garlic, chopped rosemary, lemon juice, and salt and pepper to taste. This will form a fragrant dressing.
Once the millet and vegetables are ready, combine them in a large bowl. Drizzle the rosemary-garlic dressing over the salad and toss gently to coat everything evenly.
Garnish with chopped fresh parsley or basil if using and serve warm or at room temperature. This salad also keeps well chilled for later meals.

13. Quinoa, Black Bean & Corn Salad

This salad brings together quinoa, black beans, and corn in a lively combination full of fresh flavors and textures. The bright notes of cilantro and lime brighten the dish, while a touch of cumin adds warmth. It’s a simple recipe that works well for quick lunches, easy dinners, or as a crowd-pleasing side for gatherings. Preparing it requires minimal cooking, making it an accessible option for busy days.

Why This Recipe Works

This salad balances nutrition and flavor in a convenient, no-fuss dish that fits a variety of mealtime needs.

Convenience – Uses pre-cooked or quick-cooking quinoa and canned beans for swift preparation.
Balanced flavor – Combines fresh lime and cilantro with earthy cumin for a bright yet grounded profile.
Texture contrast – Offers a satisfying mix of tender quinoa, creamy beans, and crisp corn.
Versatility – Works well as a main dish or a side, suitable for meal prep or entertaining.

Ingredient Swap Ideas

Swapping some ingredients can help tailor this salad to your taste preferences or dietary needs while keeping its signature character intact.

Grain substitute – Replace quinoa with couscous, bulgur, or farro for a different texture.
Bean variety – Use chickpeas or kidney beans instead of black beans for variety.
Corn option – Swap fresh or canned corn with roasted poblano peppers for a smoky twist.
Herb choice – Try parsley or basil instead of cilantro if you prefer a milder herb flavor.

Ingredients

1 cup quinoa – rinsed well to remove any bitterness.
1 ½ cups water or low-sodium vegetable broth – for cooking the quinoa.
1 can (15 ounces) black beans – drained and rinsed.
1 cup corn kernels – fresh, canned, or thawed frozen.
½ cup red bell pepper – finely diced for a sweet crunch.
½ cup red onion – finely chopped for mild sharpness.
1 jalapeño pepper – seeded and minced, adjust quantity for preferred heat level.
1 cup fresh cilantro leaves – chopped for herbal brightness.
Juice of 2 limes – provides acidity and fresh flavor.
2 tablespoons olive oil – adds richness and brings dressing together.
1 teaspoon ground cumin – gives a subtle smoky warmth.
Salt and pepper – to taste, for seasoning.

Instructions

Combine rinsed quinoa and water or vegetable broth in a medium saucepan. Bring to a boil, then reduce the heat to low and cover. Cook for about 15 minutes, or until all the liquid is absorbed and the quinoa is tender. Fluff with a fork and let it cool slightly.
In a large bowl, mix together the drained black beans, corn, diced red bell pepper, chopped red onion, jalapeño, and cilantro.
In a small bowl, whisk lime juice, olive oil, ground cumin, salt, and pepper until well combined.
Add the cooked quinoa to the bowl with the vegetables and beans. Pour the dressing over the salad and toss gently to combine all ingredients evenly.
Adjust seasoning with more salt, pepper, or lime juice if needed. Chill the salad for at least 30 minutes before serving to allow flavors to meld.

Serve this salad chilled or at room temperature. It pairs nicely with grilled meats, fish, or as a fulfilling vegetarian main dish.

14. Vegetable Couscous Salad with Feta

This vegetable couscous salad brings together fluffy couscous, tender zucchini, juicy cherry tomatoes, and creamy crumbled feta for a light and satisfying dish. It’s simple to prepare and works well as a side or a main course, especially when you want something fresh and flavorful without spending much time cooking. The mix of textures and flavors makes this salad both interesting and approachable.

Why This Recipe Works

This salad combines convenience and fresh ingredients to make a nutritious meal you can prepare any day. Its bright flavors and easy assembly make it a reliable option for busy schedules.

Convenience – Quick to make, with couscous cooking in just minutes and minimal chopping.
Flavor balance – The salty feta contrasts nicely with the sweet cherry tomatoes and mild zucchini.
Texture – Fluffy couscous meets crisp-tender vegetables for a pleasant bite.
Appeal – Light but filling enough for lunch or a healthy side at dinner.

Ingredient Swap Ideas

Swapping ingredients here offers ways to adjust the salad to your preferences or dietary needs without losing its fresh character.

Feta cheese – Use goat cheese or ricotta salata if you want a different tang and creaminess.
Vegetables – Replace zucchini with cucumber or bell peppers for a crunchier texture.
Grain – Substitute couscous with quinoa or bulgur for gluten-free options.
Herbs – Add fresh mint or basil instead of parsley to change the flavor profile.

Ingredients

1 cup couscous – Dry, quick-cooking variety works best.
1 cup hot water or vegetable broth – For cooking the couscous, to add flavor.
1 zucchini – Medium, diced into small cubes.
1 cup cherry tomatoes – Halved for juicy sweetness.
1/2 cup crumbled feta cheese – Adds a tangy, creamy touch.
2 tablespoons extra-virgin olive oil – For dressing and sautéing.
1 tablespoon lemon juice – Freshly squeezed for brightness.
1/4 cup fresh parsley – Finely chopped for color and freshness.
Salt and black pepper – To taste, for seasoning.

Instructions

Place the couscous in a large bowl and pour the hot water or vegetable broth over it. Cover tightly and let it sit for 5 minutes until the liquid is absorbed. Fluff with a fork.
While the couscous is resting, heat 1 tablespoon of olive oil in a skillet over medium heat. Add the diced zucchini and sauté for 3-4 minutes until just tender but still crisp. Remove from heat and let cool slightly.
Add the sautéed zucchini, halved cherry tomatoes, and chopped parsley to the couscous. Drizzle with the remaining olive oil and lemon juice. Toss gently to combine.
Fold in the crumbled feta cheese, then season with salt and black pepper according to taste. Mix carefully so the feta keeps some texture without fully breaking down.
Serve the salad chilled or at room temperature. It pairs well with grilled meats or can be enjoyed on its own for a light meal.

15. Kamut, Kale & Cranberry Salad

This salad combines the hearty chew of ancient kamut berries with the fresh, slightly bitter bite of massaged kale. Dried cranberries add a touch of natural sweetness, while sunflower seeds bring a satisfying crunch. It’s a great option for a nutritious lunch or a light dinner that feels substantial without being heavy. The ingredients come together quickly once the kamut is cooked, making it a practical choice for busy days.

Why This Recipe Works

This salad offers a balanced mix of flavors and textures that keeps you coming back.

Convenience – The salad can be made ahead, with kamut cooked in advance to save time.
Flavor balance – Sweet cranberries contrast nicely with earthy kale and nutty kamut.
Texture – Soft, chewy grains paired with tender kale and crunchy seeds create an enjoyable mouthfeel.
Health appeal – Packed with whole grains, fiber, and antioxidants from kale and cranberries.

Ingredient Swap Ideas

Adjusting ingredients lets you tailor this salad to suit different preferences or dietary needs without losing its essence.

Grains – Replace kamut with quinoa or farro if you want a gluten-free or different grain option.
Greens – Swap kale for spinach or Swiss chard for a milder leafy green.
Nuts and seeds – Use pumpkin seeds or chopped walnuts instead of sunflower seeds for a nutty twist.
Dried fruit – Substitute dried cherries or raisins if cranberries aren’t your favorite.

Ingredients

1 cup kamut berries – rinsed and drained
4 cups kale – stems removed and leaves finely chopped
1/2 cup dried cranberries – unsweetened if possible
1/3 cup sunflower seeds – toasted for extra crunch
2 tablespoons olive oil – extra-virgin for dressing
1 tablespoon apple cider vinegar – adds bright acidity
1 teaspoon honey – to balance the vinegar’s sharpness
1/2 teaspoon salt – adjusted to taste
1/4 teaspoon black pepper – freshly ground

Instructions

Rinse the kamut berries and place them in a pot with 3 cups of water. Bring to a boil, then reduce heat and simmer uncovered for about 40 to 50 minutes until tender but chewy. Drain any excess water and set aside to cool.
Meanwhile, place the chopped kale in a large bowl. Add a pinch of salt and gently massage the leaves with your hands for 2 to 3 minutes until they soften and darken in color. This step makes the kale easier to eat.
In a small bowl, whisk together olive oil, apple cider vinegar, honey, salt, and black pepper to create the dressing.
Add the cooled kamut, dried cranberries, and sunflower seeds to the massaged kale. Pour the dressing over and toss everything together until evenly coated.
Let the salad sit for 5 minutes to allow flavors to meld before serving. It can also be chilled and served cold.

16. Spelt, Asparagus & Ricotta Salata Salad

This salad brings together nutty spelt grains with tender asparagus and a salty, crumbly touch of ricotta salata. The bright notes of lemon lift the flavors, making this a fresh, satisfying dish that’s easy to prepare. It works well as a light lunch or a side salad alongside grilled proteins, offering a good balance of textures and flavors.

Why This Recipe Works

This salad is a great choice for a wholesome and flavorful meal without requiring too much active cooking time.

Convenience – The spelt can be cooked in advance, and the asparagus blanched quickly for a fast assembly.
Flavor balance – The ricotta salata adds a salty contrast to the earthy grains and fresh asparagus.
Texture – Chewy spelt and crisp-tender asparagus create an appealing mouthfeel.
Versatility – It works well served warm or at room temperature, making it adaptable for different occasions.

Ingredient Swap Ideas

Swapping ingredients here is simple and allows you to tailor the salad to what you have on hand or your dietary needs.

Grain – Replace spelt with farro, barley, or quinoa for a different texture but a similar nutty flavor.
Cheese – Use feta or a tangy goat cheese if ricotta salata isn’t available.
Greens – Add baby kale or arugula for an extra layer of freshness and bite.
Citrus – Swap lemon juice for lime for a subtle change in acidity that brightens the salad.

Ingredients

1 cup spelt berries – Rinsed and soaked if needed for faster cooking.
1 bunch asparagus – Trimmed and cut into 2-inch pieces.
1/3 cup ricotta salata – Crumbled.
Juice of 1 lemon – Freshly squeezed.
2 tablespoons extra-virgin olive oil – For dressing.
Salt – To taste.
Black pepper – Freshly ground, to taste.
2 tablespoons fresh parsley – Chopped, for garnish.

Instructions

Cook the spelt berries in a pot of boiling salted water according to package instructions, usually 30 to 40 minutes, until tender but still slightly chewy. Drain and let cool slightly.
Meanwhile, blanch the asparagus pieces in boiling salted water for 2 to 3 minutes until bright green and just tender. Drain and transfer to a bowl of ice water to stop cooking, then drain again.
In a large bowl, combine the cooked spelt and asparagus. Drizzle with lemon juice and olive oil, then toss gently to combine.
Season with salt and freshly ground black pepper to taste. Add the crumbled ricotta salata and gently fold it into the salad.
Garnish with chopped parsley and serve warm or at room temperature.

This salad holds well for a few hours, making it easy to prepare ahead for meals or gatherings.

17. Buckwheat Groats & Cauliflower Salad

This Buckwheat Groats & Cauliflower Salad blends nutty toasted buckwheat with tender roasted cauliflower, creating a satisfying base that’s both hearty and light. The turmeric-lemon dressing adds a bright and earthy flavor that ties everything together, making it a refreshing yet nourishing dish. It’s straightforward to prepare and holds well for leftovers, which makes it a welcome option for busy days.

Why This Recipe Works

This salad offers a great balance of warm, roasted flavors and fresh acidity, while also packing in good nutrition.

Convenience – Toasted buckwheat cooks quickly, and roasting cauliflower is simple with minimal prep.
Flavor balance – Earthy turmeric pairs beautifully with zesty lemon for a lively contrast.
Texture – Crunchy roasted cauliflower complements the tender but firm buckwheat groats.
Versatility – This recipe works well as a main or a side, adaptable for various meals and occasions.

Ingredient Swap Ideas

Small adjustments can personalize the salad or cater to dietary preferences without changing its core appeal.

Buckwheat groats – Substitute with quinoa or freekeh for similar nutty textures.
Cauliflower – Use roasted broccoli or Brussels sprouts for a different roast flavor.
Turmeric-lemon dressing – Swap lemon juice for lime for a different citrus note or add a touch of ginger for extra warmth.
Add-ins – Incorporate toasted nuts like walnuts or pumpkin seeds for extra crunch and richness.

Ingredients

1 cup buckwheat groats (kasha) – rinsed and toasted.
1 medium head cauliflower – cut into bite-sized florets.
2 tablespoons olive oil – divided.
1 teaspoon ground turmeric – adds warm color and earthy flavor.
Juice of 1 lemon – fresh for bright acidity.
1 teaspoon honey or maple syrup – balances the lemon’s tartness.
1/2 teaspoon ground cumin – optional, for depth.
Salt and black pepper – to taste.
Fresh parsley or cilantro – chopped, for garnish.

Instructions

Preheat the oven to 425°F (220°C). Toss cauliflower florets with 1 tablespoon olive oil, salt, and black pepper. Spread on a baking sheet and roast for 20-25 minutes until golden and tender.
While the cauliflower roasts, toast the buckwheat groats in a dry skillet over medium heat, stirring frequently until fragrant and slightly browned, about 4-5 minutes. Add to a saucepan with 2 cups water, bring to a boil, then reduce heat and simmer covered for 10-12 minutes until tender. Drain any excess water.
In a small bowl, whisk together turmeric, lemon juice, honey or maple syrup, cumin (if using), remaining 1 tablespoon olive oil, and a pinch of salt and pepper.
Combine cooked buckwheat and roasted cauliflower in a large bowl. Pour the dressing over and toss gently to evenly coat everything.
Garnish with chopped fresh parsley or cilantro before serving. This salad can be enjoyed warm or at room temperature and keeps well for lunches or light dinners.

18. Three-Grain Salad (Barley, Farro, Wheat Berries)

This three-grain salad combines barley, farro, and wheat berries to create a satisfying dish packed with texture and flavor. The grains bring a nutty, chewy bite, while the fresh herbs, cucumbers, and tomatoes add brightness and crunch. Tossed with a sharp vinaigrette, this salad works well as a filling lunch or a hearty side that pairs easily with grilled proteins or roasted vegetables. It’s straightforward to prepare and keeps well, which makes it a smart option for busy days.

Why This Recipe Works

This grain salad offers a balanced, wholesome dish that’s flavorful and nourishing with simple ingredients.

Convenience – The grains can be cooked ahead and the salad assembled quickly.
Flavor balance – Tangy vinaigrette contrasts nicely with the earthy grains and fresh vegetables.
Texture – Chewy grains mix with crisp cucumbers and juicy tomatoes for a nice mouthfeel.
Versatility – Works well as a main or side and suits various meal occasions.

Ingredient Swap Ideas

Swapping ingredients can help tailor the salad to different dietary preferences or what you have on hand without losing the overall character of the dish.

Grain mix – Use quinoa, bulgur, or couscous instead of or alongside the three grains for variety.
Vegetables – Substitute tomatoes and cucumbers with bell peppers, radishes, or celery for a different crunch.
Herbs – Swap fresh parsley and mint with cilantro, basil, or dill depending on your flavor preference.
Vinaigrette – Use lemon juice or white wine vinegar instead of red wine vinegar to change the acidity profile.

Ingredients

1/2 cup pearl barley – rinsed and picked over for debris.
1/2 cup farro – rinsed for cleanliness.
1/2 cup wheat berries – rinsed well.
1 cup cherry tomatoes – halved or quartered.
1 medium cucumber – diced, seeds removed if preferred.
1/4 cup red onion – finely chopped.
1/4 cup fresh parsley – chopped.
2 tablespoons fresh mint – chopped.
1/3 cup extra-virgin olive oil – for dressing.
3 tablespoons red wine vinegar – adds acidity.
1 teaspoon Dijon mustard – emulsifies the dressing.
1/2 teaspoon salt – or to taste.
1/4 teaspoon black pepper – freshly ground.

Instructions

Place the pearl barley, farro, and wheat berries in a large pot with enough water to cover by 2 inches. Bring to a boil, reduce to a simmer, and cook the grains until tender but still chewy, about 30 to 40 minutes. Drain well and let cool to room temperature.
In a large bowl, combine the cooled grains with cherry tomatoes, diced cucumber, red onion, parsley, and mint. Toss gently to mix evenly.
In a small bowl or jar, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and pepper until the dressing is well combined and slightly thickened.
Pour the vinaigrette over the grain and vegetable mixture. Toss to coat everything thoroughly. Adjust seasoning with additional salt and pepper if needed.
Let the salad rest for at least 15 minutes before serving to allow the flavors to meld. Serve chilled or at room temperature as a side dish or light main.

19. Quinoa, Apple & Walnut Salad

This quinoa, apple, and walnut salad brings together fresh, crisp flavors and a satisfying mix of textures. The nutty quinoa forms a hearty base, while crunchy apple and toasted walnuts add brightness and depth. Crumbled feta lends a touch of creaminess, and a simple honey-mustard dressing ties everything together with a subtle tang and sweetness. It’s straightforward to prepare and works well as a wholesome lunch or side dish.

Why This Recipe Works

This salad combines nutritious ingredients that come together quickly, making it an ideal choice for busy days.

Convenience – Cooks quickly and can be made in advance for easy meals.
Flavor balance – Combines sweet, tangy, and savory elements for a refreshing taste.
Texture – Features a pleasing contrast between tender quinoa, crisp apples, and crunchy walnuts.
Appeal – Suitable for family meals and casual gatherings with a colorful presentation.

Ingredient Swap Ideas

Swapping ingredients can help you tailor the salad to your preferences or dietary needs without losing its core character.

Apple – Substitute with pears or celery for a different crunch and mild sweetness.
Walnuts – Use pecans or almonds if you prefer a different nut flavor or texture.
Feta cheese – Replace with goat cheese or omit for a dairy-free option.
Honey-mustard dressing – Try a lemon vinaigrette or balsamic dressing for variation.

Ingredients

1 cup tri-color quinoa – rinsed thoroughly before cooking.
2 cups water – for cooking quinoa.
1 large crisp apple – such as Granny Smith or Honeycrisp, cored and diced.
1/2 cup walnuts – roughly chopped and toasted.
1/3 cup crumbled feta cheese – for creamy saltiness.
3 tablespoons extra-virgin olive oil – for the dressing.
1 tablespoon Dijon mustard – adds a mild tang.
1 tablespoon honey – balances the mustard with sweetness.
1 tablespoon apple cider vinegar – brightens the dressing.
1/4 teaspoon salt – enhances overall flavor.
1/4 teaspoon black pepper – for subtle heat.

Instructions

Combine the rinsed quinoa and water in a medium saucepan and bring to a boil. Reduce heat to low, cover, and simmer for about 15 minutes until quinoa is tender and water is absorbed. Remove from heat and let it cool.
While quinoa cooks, toast the walnuts in a dry skillet over medium heat for 3 to 4 minutes until fragrant and lightly browned. Set aside to cool.
In a small bowl, whisk together olive oil, Dijon mustard, honey, apple cider vinegar, salt, and pepper to make the dressing. Adjust seasoning to taste.
In a large bowl, combine the cooled quinoa, diced apple, toasted walnuts, and crumbled feta. Pour over the dressing and toss gently to combine all ingredients evenly.
Serve the salad immediately or chill for 20 minutes to let the flavors meld. It can be stored in the refrigerator for up to 2 days.

20. Amaranth, Pear & Almond Salad

This amaranth, pear, and almond salad offers a fresh twist on a nutritious dish that blends several distinct textures and flavors. The tiny cooked amaranth pearls provide a slightly chewy base, while the crisp sliced pear adds a natural sweetness. Toasted almonds contribute a satisfying crunch, and fresh parsley brings a bright herbal note. Tossed in a citrus dressing, this salad is light but filling, making it an excellent choice for a quick lunch or a side dish that pairs well with grilled proteins.

Why This Recipe Works

This salad combines practical benefits with appealing flavor and texture contrasts to create a wholesome dish.

Convenience – The salad comes together quickly using cooked amaranth and simple fresh ingredients.
Flavor balance – Sweet pears and tangy citrus dressing brighten the nutty undertones of amaranth and almonds.
Texture – The mix of chewy grains, crisp fruit, and crunchy nuts keeps every bite interesting.
Versatility – It works well as a standalone meal or a vibrant side for your main dishes.

Ingredient Swap Ideas

Swapping certain ingredients can tailor this salad to your preferences or dietary needs without losing its essence.

Pear – Substitute with crisp apple slices or diced mango for a different sweet note.
Almonds – Use toasted walnuts or pecans for a varied nutty flavor.
Parsley – Swap with fresh cilantro or basil to change the herbal profile.
Citrus dressing – Replace lemon juice with orange or lime juice for a subtle flavor shift.

Ingredients

1 cup amaranth pearls – rinsed and cooked according to package instructions, cooled.
1 large pear – thinly sliced, preferably a firm variety like Bosc or Anjou.
1/3 cup toasted almonds – roughly chopped.
1/4 cup fresh parsley – chopped.
2 tablespoons extra-virgin olive oil – for the dressing.
2 tablespoons fresh lemon juice – for brightness in the dressing.
1 teaspoon honey – to balance the acidity of the lemon juice.
1/4 teaspoon salt – to enhance all flavors.
Freshly ground black pepper – to taste.

Instructions

Cook the amaranth pearls according to package instructions, then spread them out on a plate or tray to cool completely before making the salad.
In a small bowl, whisk together extra-virgin olive oil, fresh lemon juice, honey, salt, and black pepper until well combined to create the citrus dressing.
In a large mixing bowl, combine the cooled amaranth, sliced pear, toasted almonds, and chopped parsley.
Pour the dressing over the salad ingredients and toss gently to coat everything evenly without bruising the pears.
Serve immediately or chill briefly in the refrigerator for a colder, firmer texture. This salad holds well for a few hours, making it suitable for meal prep or packed lunches.

Carrie Boyd

Carrie is a food writer and editor with more than 15 years of experience. She has worked for some of the biggest names in the food industry, including Bon Appétit, Food & Wine, and Martha Stewart Living.

As the Editor in Chief of IntroChicago.com, Carrie oversees all of the content on the site. She also manages the team of contributing writers and editors, who help to create delicious recipes, helpful tips, and informative articles that you’ll find on the site.

A native of the Chicago area, Carrie is passionate about all things food. She loves trying new restaurants and experimenting with new recipes in her kitchen. She’s also a graduate of the Culinary Institute of America, so she knows a thing or two about food!