Colorful Whole Grain Salad

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Servings: 1 Difficulty: Intermediate
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A vibrant mix of brown rice, bell peppers, and red onion tossed in a creamy yogurt dressing.
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This vibrant whole grain salad is the perfect way to add color and nutrition to your meal. Featuring fluffy cooked brown rice as the base, it is mixed with crisp green and red bell peppers alongside thinly sliced purple onion for a satisfying crunch and sharp bite. The dressing, a simple blend of mayonnaise and plain yogurt, adds a tangy creaminess that ties all the flavors together without being too heavy. It’s an incredibly versatile dish that works beautifully as a light lunch, a picnic staple, or a refreshing side dish for barbecues. The flavors meld together nicely when chilled, making it ideal for meal prep. ItâÂÂs a wholesome, vegan-friendly option that feels comforting yet fresh, bringing a touch of international flair to your everyday table with minimal effort and maximum taste.

Colorful Whole Grain Salad recipe image
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Colorful Whole Grain Salad

Author: chefs-mate Cuisine: Courses:
Difficulty: Intermediate
Servings: 1 Calories: 134.4

Description

This vibrant whole grain salad is the perfect way to add color and nutrition to your meal. Featuring fluffy cooked brown rice as the base, it is mixed with crisp green and red bell peppers alongside thinly sliced purple onion for a satisfying crunch and sharp bite. The dressing, a simple blend of mayonnaise and plain yogurt, adds a tangy creaminess that ties all the flavors together without being too heavy. It&# 226;ÂÂs an incredibly versatile dish that works beautifully as a light lunch, a picnic staple, or a refreshing side dish for barbecues. The flavors meld together nicely when chilled, making it ideal for meal prep. ItâÂÂs a wholesome, vegan-friendly option that feels comforting yet fresh, bringing a touch of international flair to your everyday table with minimal effort and maximum taste.

Ingredients

Directions

  1. Cook 1 cup of whole grain wheat, rye, or red lentils according to package instructions until tender but still firm.
  2. Drain the cooked grains and spread them out on a tray or plate to cool completely to room temperature.
  3. Finely chop 1 green bell pepper and 1 red bell pepper, removing seeds and membranes.
  4. Thinly slice 1 medium purple onion into half-moons.
  5. In a small bowl, whisk together 1/2 cup of mayonnaise and 1/2 cup of plain yogurt until smooth.
  6. In a large mixing bowl, combine the cooled grains, chopped bell peppers, and sliced onion.
  7. Pour the creamy dressing over the salad and toss gently until all ingredients are evenly coated.
  8. Cover the bowl and refrigerate for at least 1 hour to allow flavors to meld before serving.

Nutrition Facts

Servings 1

Amount Per Serving
Calories 134.4kcal
% Daily Value *
Total Fat 1.1g2%
Saturated Fat 0.2g1%
Cholesterol 0.0mg0%
Sodium 12.0mg1%
Total Carbohydrate 27.6g10%
Dietary Fiber 2.2g9%
Sugars 0.5g
Protein 3.1g7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: brown rice, salad, vegan, whole grain, bell pepper, red onion, yogurt dressing, healthy lunch, picnic food, grain bowl, side dish, meal prep, colorful, fresh, vegetable salad, easy recipe, plant based, chilled salad, fiber rich, summer salad
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