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Close up of grain salad with fresh lemon and herbs in a serving bowl with some scooped into an individual portion

Grain Salad with Fresh Lemon and Herbs

A simple, yet delicious whole grain grain salad. Use your favorite grain, like spelt berries or farro. Then, toss them in the bright lemon herb dressing and colorful, crisp veggies. This dish is make-ahead friendly, perfect for weekday dinners and lunches.
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Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 4

Ingredients

  • cup spelt berries, rinsed (or other grain, see note 1)
  • ¼ cup extra virgin olive oil
  • ¼ cup lemon juice
  • 2 teaspoons dijon mustard
  • 1 teaspoon whole grain mustard
  • ½ teaspoon fine sea salt
  • ½ tsp black pepper
  • 2 red, yellow, or orange bell peppers, chopped
  • 1 English cucumber, chopped
  • ¾ cup lightly packed flat leaf parsley, chopped
  • 3 tablespoons fresh dill, chopped

Instructions

  • Cook spelt berries: Bring a large salted pot of water to boil over medium-high heat. Add spelt berries and boil until tender, about 30 minutes. Drain.
    1½ cup spelt berries, rinsed
  • Make dressing: In a large bowl, whisk together olive oil, lemon juice, dijon mustard, whole grain mustard, salt, and pepper.
    ¼ cup extra virgin olive oil, ¼ cup lemon juice, 2 teaspoons dijon mustard, 1 teaspoon whole grain mustard, ½ teaspoon fine sea salt, ½ tsp black pepper
  • Combine: Add drained spelt berries to dressing. Toss to coat. Add bell peppers, cucumber, parsley, and dill. Stir to mix.
    2 red, yellow, or orange bell peppers, chopped, 1 English cucumber, chopped, ¾ cup lightly packed flat leaf parsley, chopped, 3 tablespoons fresh dill, chopped

Notes

  1. Other grain substitutes: Farro would be a great substitute for wheat berries. Alternatively, you could use barley. Check the package directions and adjust cook times accordingly as whole grains vary. 
  2. Serving suggestions: If you're looking to add more protein to this dish, try chickpeas, cannellini beans, navy beans, or crumbled feta. 

Nutrition

Calories: 385kcal | Carbohydrates: 56g | Protein: 11g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 344mg | Potassium: 325mg | Fiber: 8g | Sugar: 7g | Vitamin A: 2917IU | Vitamin C: 99mg | Calcium: 37mg | Iron: 1mg