Sargent Choice Test Kitchen: Whole Grain Salad

To show the whole grain salad once it's plated. 

Sargent Choice Test Kitchen: Whole Grain Salad
October 9, 2024

Why We Chose This Recipe

This recipe is dorm-friendly, easy to modify, and perfect for meal prep. This salad is both vibrant and refreshing!

Recipe adapted from SC Recipe Archives
Yield: Approximately 7 – 8 cups salad

Ingredients

  • 1 cup dry whole grain (quinoa, farro, rice, barley, or other whole grain)
  • 1 ¼ cup water for quinoa (adjust amount required for other grains)
  • ½ teaspoon salt
  • 2 tablespoons fresh lemon juice (about 1/2 medium lemon)
  • 1 garlic clove
  • ½ cup olive oil
  • ½ teaspoon ground pepper
  • 1 large English cucumber, cut into ¼” pieces
  • 1 can chickpeas/garbanzo beans
  • 1 pint cherry tomatoes, halved
  • 2/3 cup chopped flat parsley
  • ½ cup chopped fresh mint
  • 2 scallions thinly sliced
  • Feta/goat cheese optional

Directions

  1. Bring quinoa, 1/4 teaspoon salt, and 1 1/4 cups water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
  2. Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with remaining salt and pepper.
  3. To cool: spread out quinoa on a large, rimmed baking sheet; let cool.
  4. Transfer to a large bowl; mix in 1/4 cup dressing.
  5. Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat.
  6. Drizzle the remaining dressing over and enjoy.

Dorm Friendly Version

  • For step 1,  follow this instead: Use Minute Quinoa or Brown Rice cups/microwave bags or cook according to microwave instructions.
To show the process of building a salad bowl.
At the SCTK, we decided to make the salad in individual bowls. The salad dressing ( on the right) is an emulsification in which the olive oil is dispersed in the lemon juice.

    What We Liked

    • We enjoyed how beautiful the ingredients looked once combined—it was like creating a colorful garden-inspired salad.
    • This salad can be prepared in advance and stored in the fridge for up to 3 days, making it perfect for busy student life!
    • Chopping and combining the scallions, parsley, and mint released a fresh aroma.
    • The lemon in the dressing added a delightful citrusy flavor to the salad.

    Suggestions

    • You can substitute garbanzo beans with cannellini beans, or add a dollop of hummus or tzatziki sauce for extra flavor and protein.
    • To make a dairy-free salad, omit the goat or feta cheese or opt for vegan feta cheese. 
    • Try adding herbs like fresh dill, basil, parsley, or oregano, based on your taste preference.
    • Serve this salad along with some hummus on a tortilla for a heartier meal. 

    Nutritional Value

    • Canned and frozen vegetables are just as nutritious as fresh ones, with the added benefits of being more shelf-stable and often more affordable.
    • The vegetables in this salad are rich in essential vitamins, such as vitamin C, which supports immune health, aids iron absorption, promotes tissue growth and repair, and provides antioxidant benefits. They  also contains vitamin A, which is important for vision and immune support, and vitamin K, which aids in blood clotting and supports cell function.
    • Cheese, like the feta and goat cheeses, provide calcium for bone health. They also provide protein which is supportive for muscle maintenance and repair. 
    • Olive oil provides heart-healthy fats, such as monounsaturated fats and omega-3s, and help with vitamin and antioxidant absorption. 
    • Brown rice, quinoa, and the vegetables used in this salad provide dietary fiber, aiding digestion and promoting a feeling of fullness. 
    • Chickpeas, included in this recipe, are a great source of protein, making this a satisfying and energy-sustaining meal.
    October 9, 2024
    Ashly Estrada, Nutrition Student