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Three-Grain Salad

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Three-Grain Salad
  • Prep 25 min
  • Total 3 hr 30 min
  • Servings 5
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Wheat berries, rice and barley add whole-grain goodness to a super side.
Updated Mar 24, 2009

Ingredients

Salad

  • 5 1/2 cups water
  • 1 cup uncooked wheat berries
  • 1/3 cup uncooked long-grain brown rice
  • 1/2 cup uncooked hulled or pearl barley
  • 1/2 cup dried cherries or cranberries
  • 1/4 cup diced carrot
  • 1/4 cup diced celery
  • 1/4 cup chopped fresh parsley, if desired
  • 1 medium unpeeled eating apple, chopped (1 cup)
  • 4 medium green onions, chopped (1/4 cup)

Sweet Red Onion Dressing

  • 1/3 cup sugar
  • 1/3 cup canola oil
  • 1/3 cup cider vinegar
  • 2 tablespoons grated red onion
  • 2 teaspoons Worcestershire sauce
  • 2 cloves garlic, finely chopped

Steps

  • 1
    In 2-quart saucepan, heat water and wheat berries to boiling. Reduce heat to low. Cover; simmer 10 minutes. Stir in brown rice and barley. Cover; simmer about 50 minutes longer or until grains are tender. Drain if necessary.
  • 2
    In small bowl, mix dressing ingredients.
  • 3
    In large bowl, mix cooked grains and remaining salad ingredients. Pour dressing over salad; toss. Cover; refrigerate 1 to 2 hours or until chilled.

Tips from the Betty Crocker Kitchens

  • tip 1
    Each serving of this salad offers 1 serving of whole grain.
  • tip 2
    When pomegranates are in season, the seeds make a great substitution for the cherries.
  • tip 3
    Make this salad up to 24 hours ahead. The amazing flavors develop more with time.

Nutrition

510 Calories, 16g Total Fat, 8g Protein, 83g Total Carbohydrate, 30g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
510
Calories from Fat
140
Total Fat
16g
24%
Saturated Fat
1g
6%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
40mg
2%
Potassium
290mg
8%
Total Carbohydrate
83g
28%
Dietary Fiber
11g
44%
Sugars
30g
Protein
8g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
6%
6%
Calcium
6%
6%
Iron
15%
15%
Exchanges:
2 1/2 Starch; 0 Fruit; 3 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 3 Fat;
Carbohydrate Choice
5 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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