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Ancient Grain Salad

This pretty vegan Ancient Grain Salad is so versatile, it goes from holiday table to working lunch without skipping a beat, and it's as healthy as it is stunning.

Prep Time
20 mins
Total Time
20 mins
Servings: 12 servings
Calories: 214 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • 1 cup cooked wild rice
  • 1 cup cooked red quinoa
  • 1 cup cooked farro
  • 1/4 cup toasted chopped walnuts
  • 1/4 cup toasted chopped pecans
  • 1/4 cup pistachios rough chopped
  • 1/4 cup dried cranberries
  • 1/4 cup dried apricots finely chopped
  • 1/4 cup golden raisins
  • 1/4 cup brown raisins
  • 1/4 cup pomegranate arils plus extra for garnish
  • 4 scallions thinly sliced, green and white parts
  • 1/4 large red onion minced
  • 3 stalks celery (use thin inner stalks, finely diced, with the green leafy parts)
garnish
  • pomegranate arils
dressing
  • 1/2 cup olive oil
  • 5 Tbsp apple cider vinegar
  • 1 tsp sweet mustard
  • salt and pepper to taste

Instructions

    Cup of Yum
  1. Toss all the salad ingredients together in a large bowl.
  2. Whisk the dressing ingredients together and add enough to the salad to moisten everything. Reserve any unused dressing for adding right before serving if needed.
  3. Cover and refrigerate until serving. The salad can be made up to a day ahead. Sprinkle with more pomegranate seeds just before serving.

Notes

  • If you want to start with uncooked grains, use 1/2 cup of each, uncooked, and follow the cooking directions below.
  • To cook the wild rice, boil 6 cups of water and add the rice, simmer until just tender, but still firm, about 30 minutes.  Add more water to the pan if necessary.  Drain and rinse with cold water.
  • To cook the farro, boil 6 cups water and add the farro, boil until tender but still firm, about 20 minutes.  Drain and rinse with cold water.
  • To cook the quinoa, rinse well, then boil 6 cups water and add the quinoa.  Cook for 12-15 minutes, until the little 'tails' have sprouted.  Drain and rinse with cold water.

Nutrition Information

Serving 1 Calories 214kcal (11%) Carbohydrates 21g (7%) Protein 3g (6%) Fat 14g (22%) Saturated Fat 2g (10%) Polyunsaturated Fat 3g Monounsaturated Fat 8g Sodium 17mg (1%) Potassium 233mg (7%) Fiber 3g (12%) Sugar 7g (14%) Vitamin A 197IU (4%) Vitamin C 2mg (2%) Calcium 24mg (2%) Iron 1mg (6%)

Nutrition Facts

Serving: 12servings

Amount Per Serving

Calories 214

% Daily Value*

Serving 1
Calories 214kcal 11%
Carbohydrates 21g 7%
Protein 3g 6%
Fat 14g 22%
Saturated Fat 2g 10%
Polyunsaturated Fat 3g 18%
Monounsaturated Fat 8g 40%
Sodium 17mg 1%
Potassium 233mg 5%
Fiber 3g 12%
Sugar 7g 14%
Vitamin A 197IU 4%
Vitamin C 2mg 2%
Calcium 24mg 2%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.