Three-grain Salad

Enjoy more grains in your diet with this simple recipe from Derval O'Rourke's book, The Fit Foodie. This recipe is mostly assembly so takes all of 5 minutes to make. A quick and easy salad, perfect for a light lunch or dinner.

From the book

The Fit Foodie by
The Fit Foodie
Light and fresh recipes with a focus on fitness
Comforting classics with a nourishing twist
Energy-boosting snacks


Quinoa is not the only grain I eat for lunch. I love brown rice, wild rice and basmati too. I often purposely cook more rice than I need, so that I have leftovers to play with. If you’re precooking grains to be used in a cold salad, remember to cool the cooked grains as quickly as possible and store them in the fridge until you need them. It is true that making this Three-Grain Salad means being prepared. But if you can do a little planning and have all of the ingredients to hand, I promise it will be worth your while.

Serves 6


100g brown rice, cooked and cooled (100g is the weight before cooking)
100g quinoa, cooked and cooled (100g is the weight before cooking)
100g wild rice, cooked and cooled (100g is the weight before cooking)
1 butternut squash, peeled, deseeded, cubed, roasted and cooled
3 roasted peppers, sliced and cooled
1 pomegranate, seeds only
100g seeds (pumpkin and sunflower work well)
a handful of mint leaves, chopped
1 lemon, halved


Store all of the cooled ingredients separately in the fridge until needed.

When you are ready to serve, toss the cooled ingredients together in a large bowl. Divide the salad between serving plates. Sprinkle over the seeds and mint. Squeeze over some lemon juice and serve without delay.

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