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Three-Grain Fruit Salad

Three-Grain Fruit Salad - Country Living recipe image
This Three-Grain Fruit Salad is a delightful blend of textures and flavors, perfect for a light lunch or a refreshing side dish. It features a mix of pearl barley, brown rice, and roasted buckwheat (kasha), providing a chewy, nutty base. The grains are tossed with crisp Golden Delicious apples, juicy red seedless grapes, and plump raisins. A simple dressing made from apple juice, reduced-calorie mayonnaise, lemon juice, and salt ties everything together with a tangy sweetness. Toasted walnuts add a crunchy finish, while fresh celery provides a refreshing crunch. Serve it over a bed of salad greens for a complete, satisfying meal that is both wholesome and delicious.
Cooking Method: , ,
Cuisine:
Courses:
Difficulty: Advanced
Servings: 4
Calories: 320
Dietary: Vegan
Description
This Three-Grain Fruit Salad is a delightful blend of textures and flavors, perfect for a light lunch or a refreshing side dish. It features a mix of pearl barley, brown rice, and roasted buckwheat (kasha), providing a chewy, nutty base. The grains are tossed with crisp Golden Delicious apples, juicy red seedless grapes, and plump raisins. A simple dressing made from apple juice, reduced-calorie mayonnaise, lemon juice, and salt ties everything together with a tangy sweetness. Toasted walnuts add a crunchy finish, while fresh celery provides a refreshing crunch. Serve it over a bed of salad greens for a complete, satisfying meal that is both wholesome and delicious.
Ingredients
  • Water
  • Regular pearl barley
  • Long-grain brown rice
  • Coarse kasha (roasted buckwheat groats)
  • Egg white (for coating kasha)
  • Golden Delicious or Braeburn apple, cored and cut into 1-inch cubes
  • Red seedless grapes
  • Apple juice
  • Reduced-calorie mayonnaise or reduced-fat mayonnaise
  • Coarsely chopped walnuts
  • Lemon juice
  • Dark seedless raisins
  • Salt
  • Sliced celery
  • Salad greens (for lining plate)
Directions
  1. 1
    In a 3-quart saucepan, combine water, pearl barley, and brown rice. Heat to boiling over high heat.
  2. 2
    Cover the saucepan and reduce heat to low. Simmer for 30 minutes.
  3. 3
    Meanwhile, in a small skillet, stir kasha and egg white until the kernels are evenly coated.
  4. 4
    Cook the kasha over medium-high heat, stirring constantly, for 2 to 3 minutes or until the egg white has dried on the kasha and the kernels are separated.
  5. 5
    Remove the skillet from heat.
  6. 6
    Stir the cooked kasha into the barley and rice mixture. Continue to cook until the grains are tender and all liquid is absorbed, about 15 minutes.
  7. 7
    Preheat oven to 350°F (177°C).
  8. 8
    Place walnuts in a small baking pan. Bake for 10 to 12 minutes or until toasted.
  9. 9
    Remove walnuts from oven and allow to cool to room temperature.
  10. 10
    Transfer the cooked grain mixture to a large bowl and let cool to room temperature, about 1 hour.
  11. 11
    Add the toasted walnuts, raisins, sliced celery, and cubed apple to the cooled grain mixture.
  12. 12
    Set aside half of the grapes for garnish. Remove stems from the remaining grapes.
  13. 13
    In a 2-cup glass measuring cup, combine apple juice, mayonnaise, lemon juice, and salt. Stir until well mixed.
  14. 14
    Pour the dressing over the grain and fruit mixture.
  15. 15
    Add the stemmed grapes and toss everything until well mixed.
  16. 16
    Line a serving plate with salad greens.
  17. 17
    Mound the salad onto the greens.
  18. 18
    Cut the reserved grapes into small clusters and use to garnish the salad.

Nutrition Facts

Servings 4 servings

Amount Per Serving
Calories 320kcal
% Daily Value *
Total Fat 12g19%
Saturated Fat 1.5g8%
Cholesterol 5mg2%
Sodium 250mg11%
Total Carbohydrate 48g16%
Dietary Fiber 5g20%
Sugars 22g
Protein 7g15%

* 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: three-grain, fruit-salad, barley, brown-rice, kasha, buckwheat, apple, grapes, walnuts, raisins, celery, salad-greens, healthy-lunch, grain-bowl, american-cooking, picnic-food, side-dish, heartier-salad, toasted-nuts, fresh-fruit
Read it online: https://www.chefs-mate.com/recipe/three-grain-fruit-salad-country-living/