Zesty Whole Grain Salad

June 06, 2016 | Justine Hoover

Zesty Whole Grain Salad

A student shared the inspiration for this recipe with me, and, once I tasted it, I was hooked. I ate it for lunch nearly every day for weeks.

This salad makes a perfect lunch, and this is why:

  • It tastes great with the sweet and tangy homemade salad dressing.
  • The fiber, protein, and fat will fill you up and keep you full.
  • It is easy to pack into smaller containers for lunches on the go.
  • You get fruit, vegetables, protein, and whole grains in one bowl.
  • It simplifies lunch planning for the week because it makes a lot and it stores well in the refrigerator. So you and your family can eat it for three or four days.

Zesty Whole Grain Salad
zesty-whole-grain-salad-label-webServing Size: 6  |  Serves: 1 1/2 cups  |  Cost Per Serving: $1.43

  • 2 cups cooked whole grain (brown rice, kamut™, quinoa)
  • 2 tablespoons oil (canola or vegetable)
  • 1/4 cup apple cider vinegar
  • 1 tablespoon honey
  • Salt and pepper to taste
  • 2 apples, chopped
  • 1/2 cup chopped nuts (pecans, walnuts)
  • 1/2 cup dried fruit (cranberries, cherries, raisins)
  • 1 bunch kale or 10-ounce package spinach (about 6 cups), torn into bite-sized pieces


  1. Cook whole grain according to package directions. Cool.
  2. In a large bowl, whisk together oil, vinegar, honey, salt, and pepper.
  3. Stir apples, nuts, dried fruit, and whole grain into dressing.
  4. Toss greens with other ingredients.


  • Substitute 2 cups of chopped fruit (strawberries, grapes, oranges) for the apples.
  • Do not give honey and nuts to infants under one year of age.


Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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