Beat the Heat Summer Grain Bowl Salads

Beat the Heat!

Summer heat calls for staying out of the kitchen, but you can still eat healthily and fuel your body with proper nutrients by incorporating a grain salad bowl for lunch or dinner.  Since most of the prep can be done ahead of time, just pair with a vinaigrette, and dinner is served!

Not only can a grain salad be made completely ahead, but it holds up beautifully and tastes even better the next day.  Plus, it’s easy to customize because the flavor combinations are virtually endless; grains are like a blank canvas, so they go well with just about any ingredient.  And best of all, the method couldn’t be simpler.

To start, cook your grain of choice.  You can choose a familiar one, like rice or barley, or try something more unusual, like farro or spelt.  Next, whisk together a vinaigrette, which is easy to vary with your choice of vinegar, citrus juice, or aromatics.  Finally, prepare your favorite add-in ingredients.  Fresh vegetables or fruits and herbs are essential, but you can also experiment with cheese, dried fruits, beans, and nuts.  Toss it all together, and you’ve got a salad that’s delicious and healthful, an ideal contribution to any summer meal.

Grains (cooked):

1 ¾ cups pearled barley

2 ¾ cups wheat berries

2 ½ cups basmati rice

3 cups farro

2 ½ cups brown rice

3 cups spelt

2 cups quinoa

2 ¼ cups bulgur

1 ¾ cups millet

 

Vinaigrette:

 

½ cup vinegar or citrus juice of choice

½ cup extra-virgin olive oil

Aromatics and flavor boosters of choice

Salt and freshly ground black pepper

 

Vinegars and Citrus Juice options (choose one or two, ½ cup total):

Red wine vinegar                                            Balsamic vinegar

Champagne vinegar                                       White wine vinegar

Plain rice vinegar                                            Sherry wine vinegar

Apple cider vinegar                                        Lemon, lime, orange, or grapefruit juice

 

Aromatics and Flavor Boosters (choose one or two):

Black or green olives, chopped, ½ cup           Honey, 2 to 3 tsp

Asian sesame oil, 1 Tbsp                                Roasted walnut (or other nut) oil, 1 to 2 Tbsp

Tahini, 2 to 3 Tbsp                                          Soy sauce, 1 to 2 Tbsp

Capers, up to ¼ cup                                       Jalapeno, minced, up to 1 whole

Mustard, up to 1 Tbsp                                     Fresh ginger, finely grated, 1 to 2 Tbsp

Lemon, lime, orange, or grapefruit zest, 1 to 2 tsp

 

Add-ins:

Fresh vegetables and fruit (choose up to four, 2 to 3 cups total, use a variety of raw and cooked):

Peaches, nectarines, or mango                       Avocado

Seedless grapes                                              Artichoke hearts

Apples or pears                                               Radicchio

Golden beets                                                   Asparagus

Fennel                                                             Broccoli or cauliflower

Carrots                                                            Brussels sprouts

Celery                                                             Corn kernels

Cucumbers                                                     Grapefruit or orange segments

Green beans                                                   Red onion

Scallions                                                         Cherry tomatoes

English peas                                                   Sugar snap peas

Radishes                                                         Summer squash or zucchini

 

Fresh Herbs (choose one or two, up to ¼ cup total):

Chives                                                             Dill

Flat-leaf parsley                                              Marjoram

Basil                                                                Savory

Oregano                                                          Mint

Cilantro                                                           Tarragon

 

Optional Add-ins (choose one to three):

Dried fruit                                                       Cheese (diced or crumbles)

Toasted nuts and seeds                                 Cooked beans or lentils

Hard boiled eggs, quartered                          Cooked shrimp

Cooked and diced chicken breast                  Tofu

 

Some combination ideas to get you started:

 

Spelt Salad with Cherry Tomatoes and Zucchini

Dressing:  red wine vinegar

Add-ins:  cherry tomatoes, zucchini, scallions, basil, oregano

 

Millet Salad with Avocado and Citrus

Dressing:  grapefruit juice, white wine vinegar, honey

Add-ins:  avocados, oranges, grapefruit, red onion, mint

 

Basmati Rice Salad with Mango and Cucumber

Dressing:  rice vinegar, sesame oil, ginger

Add-ins:  mango, cucumbers, scallions, cilantro

 

Bulgur Salad with Carrots and Peppers

Dressing:  lemon juice, tahini

Add-ins:  carrots, red bell peppers, cucumbers, feta, parsley, dill

 

Farro Salad with Artichokes and Fennel

Dressing:  red wine vinegar, lemon zest, black olives

Add-ins:  artichokes, fennel, radicchio, cannellini beans, pine nuts, basil

 

Brown Rice Salad with Apples and Cheddar

Dressing:  cider vinegar

Add-ins:  apples, grapes, celery, lentils, cheddar, almonds, parsley

 

Barley Salad with Pease and Asparagus

Dressing:  lemon juice, lemon zest

Add-ins:  English peas, sugar snap peas, asparagus, dill, mint

 

Quinoa Salad with Pears and Dried Cherries

Dressing:  Champagne vinegar, honey

Add-ins:  pears, dried cherries, goat cheese, walnuts, tarragon