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As the new year begins, many of us are looking for ways to refresh our diets and incorporate more wholesome meals.
Grain salads are the perfect solution: they’re not only nutrient-packed but also versatile, offering endless combinations of grains, vegetables, fruits, and proteins.
Whether you’re looking for something hearty to keep you warm or a light, refreshing option to balance your winter meals, these 25+ January grain salad recipes have you covered.
January is the ideal time to indulge in comforting yet healthy grain salads.
Whole grains like quinoa, farro, barley, and bulgur are rich in fiber, protein, and essential vitamins, making them excellent choices for supporting energy levels and overall wellness during the colder months.
These grain salads are simple to prepare, filling, and can be served warm or cold depending on your preference.
In this article, we’ve rounded up more than 25 delicious grain salad recipes, ranging from simple and easy to more adventurous creations, so you can find the perfect salad to enjoy throughout January and beyond.
25+ Healthy January Grain Salad Recipes to Start the Year Right
Grain salads are an excellent way to fuel your body with the nutrients it needs during the winter months.
With endless possibilities for flavor combinations, textures, and dressings, there’s a grain salad for everyone.
Whether you’re craving the heartiness of roasted vegetables and grains or something lighter with fresh greens and fruits, these 25+ January grain salad recipes provide the variety and nourishment needed to stay healthy and satisfied all month long.
Winter Citrus Farro Salad
Bright, tangy citrus meets the nutty chewiness of farro in this salad that’s perfect for refreshing your January table. This grain salad balances the vibrant sweetness of oranges with the crunch of greens and the warmth of toasty nuts, making it ideal for a light meal or a stunning side dish.
Ingredients
- 1 cup farro, rinsed
- 2 cups water
- 2 medium oranges, peeled and segmented
- 1 cup arugula or baby spinach
- 1/3 cup pomegranate seeds
- 1/4 cup chopped toasted almonds
- 1/4 cup crumbled feta cheese (optional)
- 3 tbsp olive oil
- 1 tbsp honey
- 1 tbsp fresh lemon juice
- Salt and pepper to taste
Instructions
- Cook the farro: In a medium saucepan, combine rinsed farro and water. Bring to a boil, reduce to a simmer, cover, and cook for 25–30 minutes until tender. Drain and let cool.
- Prepare the dressing: Whisk together olive oil, honey, lemon juice, salt, and pepper in a small bowl. Adjust seasoning as needed.
- Assemble the salad: In a large bowl, combine the cooled farro, orange segments, arugula, pomegranate seeds, almonds, and feta, if using. Drizzle with the dressing and toss gently to coat.
- Serve immediately or chill for 30 minutes for the flavors to meld.
The citrusy brightness of this salad is like a burst of sunshine on a cold winter day. Its mix of textures and flavors makes it both satisfying and exciting with every bite.
Barley and Roasted Vegetable Salad
This hearty barley salad is full of roasted winter vegetables and earthy flavors, perfect for warming up chilly January days. The dressing adds a touch of tang, tying together the wholesome ingredients into a dish that’s comforting yet vibrant.
Ingredients
- 1 cup pearl barley
- 3 cups water
- 1 cup cubed butternut squash
- 1 cup cubed sweet potato
- 1 small red onion, cut into wedges
- 2 tbsp olive oil
- 1 tsp dried thyme
- 1/4 cup chopped fresh parsley
- 1/4 cup dried cranberries
- 2 tbsp pumpkin seeds (pepitas)
- 3 tbsp balsamic vinegar
- 1 tbsp Dijon mustard
- Salt and pepper to taste
Instructions
- Cook the barley: In a medium saucepan, combine barley and water. Bring to a boil, then reduce to a simmer, cover, and cook for 40–45 minutes until tender. Drain and cool.
- Roast the vegetables: Preheat your oven to 400°F (200°C). Toss the squash, sweet potato, and red onion with olive oil, thyme, salt, and pepper. Spread on a baking sheet and roast for 25–30 minutes, turning halfway through, until caramelized and tender.
- Prepare the dressing: In a small bowl, whisk together balsamic vinegar, Dijon mustard, salt, and pepper.
- Combine the salad: In a large bowl, mix the barley, roasted vegetables, parsley, cranberries, and pumpkin seeds. Drizzle with dressing and toss well to coat.
- Serve warm or at room temperature.
This salad highlights winter’s best produce with comforting roasted vegetables and the nutty, hearty texture of barley. The sweetness of cranberries and tang of balsamic make it irresistibly flavorful.
Quinoa and Kale Salad with Lemon-Tahini Dressing
Packed with protein and superfoods, this quinoa and kale salad is a powerhouse of nutrients. The creamy lemon-tahini dressing adds a delightful zing, making it a wholesome and energizing option for a January detox.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 3 cups chopped kale, stems removed
- 1/2 cup shredded carrots
- 1/3 cup chopped cucumber
- 1/4 cup sunflower seeds
- 2 tbsp raisins or dried cherries
- 1/4 cup tahini
- 2 tbsp fresh lemon juice
- 1 tbsp maple syrup
- 2 tbsp water
- 1/2 tsp garlic powder
- Salt and pepper to taste
Instructions
- Cook the quinoa: In a medium saucepan, combine quinoa and water. Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes or until the water is absorbed. Remove from heat and let cool.
- Prepare the kale: Massage the chopped kale with a pinch of salt for 1–2 minutes until softened.
- Make the dressing: In a small bowl, whisk together tahini, lemon juice, maple syrup, water, garlic powder, salt, and pepper until smooth.
- Assemble the salad: In a large bowl, combine cooked quinoa, massaged kale, carrots, cucumber, sunflower seeds, and raisins. Drizzle with the dressing and toss to combine.
- Let the salad sit for 10 minutes before serving to allow the flavors to meld.
This salad is a celebration of wholesome ingredients with a creamy and tangy dressing that ties it all together. Each bite is nourishing, satisfying, and perfect for resetting after indulgent holidays.
Spelt and Roasted Beet Salad with Goat Cheese
This earthy spelt salad is paired with sweet roasted beets, tangy goat cheese, and crunchy walnuts, creating a perfect balance of flavors. It’s a beautifully vibrant dish, perfect for any January gathering or as a nourishing, stand-alone meal.
Ingredients
- 1 cup spelt berries, rinsed
- 2 cups water
- 2 medium beets, peeled and cubed
- 1 tbsp olive oil
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/4 cup crumbled goat cheese
- 1/4 cup chopped walnuts, toasted
- 1 tbsp fresh parsley, chopped
- 2 tbsp balsamic vinegar
- 1 tbsp honey
- 2 tbsp olive oil
Instructions
- Cook the spelt: In a medium saucepan, bring water and spelt to a boil. Lower the heat and simmer for 35–40 minutes, or until tender. Drain and set aside to cool.
- Roast the beets: Preheat the oven to 400°F (200°C). Toss the cubed beets with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25–30 minutes, or until tender and slightly caramelized.
- Prepare the dressing: In a small bowl, whisk together balsamic vinegar, honey, olive oil, salt, and pepper.
- Assemble the salad: In a large bowl, combine the cooked spelt, roasted beets, goat cheese, walnuts, and parsley. Drizzle with the dressing and toss gently.
- Serve warm or at room temperature.
This spelt and roasted beet salad is a beautiful combination of textures and flavors, with the creamy goat cheese and crunchy walnuts offering a satisfying contrast to the tender beets and hearty spelt. It’s a great dish for those looking to start the year with a nutritious and satisfying meal.
Millet and Apple Salad with Walnuts and Maple Dressing
This refreshing and crunchy millet salad combines the natural sweetness of apples and the richness of walnuts, with a light maple dressing that adds a perfect touch of sweetness. It’s an excellent choice for a winter salad that feels both light and hearty.
Ingredients
- 1 cup millet, rinsed
- 2 cups water
- 2 apples, cored and diced
- 1/2 cup toasted walnuts
- 1/4 cup dried cranberries
- 1/4 cup fresh mint leaves, chopped
- 2 tbsp olive oil
- 1 tbsp maple syrup
- 1 tbsp apple cider vinegar
- Salt and pepper to taste
Instructions
- Cook the millet: In a saucepan, combine millet and water. Bring to a boil, reduce to a simmer, and cook for 15–20 minutes, or until the water is absorbed and the millet is tender. Let it cool.
- Prepare the dressing: In a small bowl, whisk together olive oil, maple syrup, apple cider vinegar, salt, and pepper.
- Assemble the salad: In a large bowl, combine cooked millet, diced apples, walnuts, cranberries, and mint. Drizzle with the dressing and toss to combine.
- Serve immediately or chill for 30 minutes to allow the flavors to meld.
This millet and apple salad is a bright, crisp dish that combines textures in a refreshing way. The nuttiness of millet and walnuts pairs wonderfully with the sweet apples and maple dressing, making it a perfect option for a healthy, yet flavorful, start to your January meals.
Freekeh and Roasted Brussel Sprout Salad
Freekeh, a nutty ancient grain, provides the base for this hearty salad, while roasted Brussels sprouts, tangy dried cherries, and a mustard vinaigrette offer a satisfying blend of flavors. It’s a filling, nutrient-dense salad that works as a perfect main dish or side for a winter meal.
Ingredients
- 1 cup freekeh, rinsed
- 2 cups water
- 1 lb Brussels sprouts, trimmed and halved
- 2 tbsp olive oil
- Salt and pepper to taste
- 1/4 cup dried cherries
- 1/4 cup toasted pumpkin seeds
- 1/4 cup crumbled blue cheese (optional)
- 2 tbsp Dijon mustard
- 1 tbsp apple cider vinegar
- 3 tbsp olive oil
Instructions
- Cook the freekeh: Bring water and freekeh to a boil in a saucepan, then reduce the heat and simmer for 30 minutes, or until tender. Drain and cool.
- Roast the Brussels sprouts: Preheat the oven to 400°F (200°C). Toss the halved Brussels sprouts with olive oil, salt, and pepper, and spread them on a baking sheet. Roast for 20–25 minutes, stirring halfway through, until crispy and browned.
- Make the dressing: Whisk together Dijon mustard, apple cider vinegar, olive oil, salt, and pepper in a small bowl.
- Assemble the salad: In a large bowl, combine the cooked freekeh, roasted Brussels sprouts, dried cherries, pumpkin seeds, and blue cheese, if using. Drizzle with the mustard vinaigrette and toss to combine.
- Serve immediately or at room temperature.
This freekeh and roasted Brussels sprout salad is a rich, hearty dish that brings together earthy, savory, and slightly sweet elements. The mustard vinaigrette elevates the flavors, making it a standout dish for a cozy, nutritious winter meal.
Brown Rice and Winter Citrus Salad
This refreshing brown rice salad combines the heartiness of whole grain rice with the bright, zesty flavors of winter citrus. It’s a perfect balance of sweet, tart, and savory, making it a great dish to energize you on a chilly January day.
Ingredients
- 1 cup brown rice, rinsed
- 2 1/2 cups water
- 2 medium oranges, peeled and segmented
- 1/2 cup pomegranate seeds
- 1/4 cup chopped fresh mint
- 1/4 cup toasted almonds, sliced
- 2 tbsp olive oil
- 1 tbsp apple cider vinegar
- 1 tbsp honey
- Salt and pepper to taste
Instructions
- Cook the brown rice: In a medium saucepan, bring water and rice to a boil. Reduce the heat to a simmer, cover, and cook for 40–45 minutes, or until the rice is tender. Let it cool.
- Prepare the dressing: In a small bowl, whisk together olive oil, apple cider vinegar, honey, salt, and pepper.
- Assemble the salad: In a large bowl, combine the cooled brown rice, orange segments, pomegranate seeds, mint, and almonds.
- Drizzle with the dressing and toss gently to coat.
- Serve immediately or chill for 30 minutes to let the flavors meld.
The sweet-tart flavor of citrus combined with the crunch of almonds and the freshness of mint makes this salad a vibrant addition to any meal. It’s not only refreshing but also packed with antioxidants, making it a great choice for a winter detox.
Wild Rice and Roasted Mushroom Salad
A rich and savory salad made with nutty wild rice and earthy roasted mushrooms, this dish is elevated with a balsamic glaze and a touch of fresh thyme. It’s a wonderful choice for those who want a warm, satisfying salad to enjoy during the colder months.
Ingredients
- 1 cup wild rice
- 3 cups water
- 2 cups cremini mushrooms, sliced
- 1 tbsp olive oil
- 1 tbsp fresh thyme leaves
- Salt and pepper to taste
- 1/4 cup crumbled goat cheese
- 1/4 cup toasted pine nuts
- 3 tbsp balsamic vinegar
- 1 tbsp honey
Instructions
- Cook the wild rice: In a saucepan, combine water and wild rice. Bring to a boil, then reduce the heat to a simmer and cook for 35–40 minutes, or until tender. Drain and set aside to cool.
- Roast the mushrooms: Preheat your oven to 400°F (200°C). Toss the sliced mushrooms with olive oil, fresh thyme, salt, and pepper. Spread them on a baking sheet and roast for 20–25 minutes, until golden and tender.
- Make the balsamic glaze: In a small saucepan, simmer the balsamic vinegar and honey over medium heat for 5–7 minutes until reduced by half and thickened.
- Assemble the salad: In a large bowl, combine the cooked wild rice, roasted mushrooms, goat cheese, and pine nuts. Drizzle with the balsamic glaze and toss gently.
- Serve warm or at room temperature.
This wild rice and roasted mushroom salad is the ultimate comfort food with its earthy flavors and hearty texture. The balsamic glaze adds a beautiful richness, making it perfect as a main dish or a side for a cozy winter dinner.
Quinoa and Roasted Carrot Salad with Tahini Dressing
This nutritious quinoa salad is filled with roasted carrots, sweet raisins, and a creamy tahini dressing, creating a wholesome dish that’s both satisfying and bursting with flavor. The roasted carrots add a smoky sweetness that pairs wonderfully with the nutty quinoa and tangy dressing.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 4 medium carrots, peeled and sliced
- 1 tbsp olive oil
- 1/4 tsp cumin
- Salt and pepper to taste
- 1/4 cup raisins
- 1/4 cup chopped fresh cilantro
- 3 tbsp tahini
- 1 tbsp lemon juice
- 1 tbsp maple syrup
- 1 tbsp warm water
Instructions
- Cook the quinoa: In a saucepan, bring water and quinoa to a boil. Reduce the heat and simmer for 15 minutes, or until the water is absorbed. Let the quinoa cool.
- Roast the carrots: Preheat the oven to 400°F (200°C). Toss the sliced carrots with olive oil, cumin, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes until tender and caramelized.
- Make the tahini dressing: Whisk together tahini, lemon juice, maple syrup, and warm water in a small bowl until smooth and creamy.
- Assemble the salad: In a large bowl, combine the cooled quinoa, roasted carrots, raisins, and cilantro.
- Drizzle with the tahini dressing and toss to combine.
- Serve warm or chilled.
This quinoa and roasted carrot salad is a warming and nutrient-packed dish that’s perfect for the winter months. The creamy tahini dressing ties the sweet and savory flavors together, making this salad a comforting yet refreshing meal.
Farro and Roasted Sweet Potato Salad
This vibrant farro salad is filled with the earthy flavor of roasted sweet potatoes, tangy feta, and a hint of spice from the chili flakes. It’s a hearty yet refreshing dish, perfect for enjoying throughout the colder months.
Ingredients
- 1 cup farro, rinsed
- 2 1/2 cups water
- 2 medium sweet potatoes, peeled and cubed
- 1 tbsp olive oil
- 1/2 tsp chili flakes
- Salt and pepper to taste
- 1/4 cup crumbled feta cheese
- 1/4 cup pumpkin seeds
- 1 tbsp fresh parsley, chopped
- 2 tbsp apple cider vinegar
- 1 tbsp maple syrup
- 3 tbsp olive oil
Instructions
- Cook the farro: In a medium saucepan, bring water and farro to a boil. Reduce the heat to a simmer and cook for 25–30 minutes, or until the farro is tender. Drain and set aside to cool.
- Roast the sweet potatoes: Preheat your oven to 400°F (200°C). Toss the cubed sweet potatoes with olive oil, chili flakes, salt, and pepper. Spread them out on a baking sheet and roast for 25–30 minutes, turning halfway through, until soft and caramelized.
- Make the dressing: In a small bowl, whisk together apple cider vinegar, maple syrup, olive oil, salt, and pepper.
- Assemble the salad: In a large bowl, combine the cooked farro, roasted sweet potatoes, feta, pumpkin seeds, and parsley.
- Drizzle with the dressing and toss gently to combine.
- Serve warm or chilled.
This farro and roasted sweet potato salad is a nourishing dish that combines warmth, spice, and creaminess. The sweetness of the roasted sweet potatoes complements the tangy feta and crunchy seeds, making it a satisfying meal for any winter day.
Barley and Kale Salad with Lemon Dressing
A wholesome, nutrient-packed salad, this barley and kale combination is complemented by a zesty lemon dressing, offering a perfect balance of earthy, crunchy, and tangy flavors. It’s a hearty yet refreshing salad to keep you energized in January.
Ingredients
- 1 cup pearl barley, rinsed
- 3 cups water
- 3 cups kale, stems removed and chopped
- 1/2 cup roasted chickpeas
- 1/4 cup shredded Parmesan cheese
- 1/4 cup sliced almonds
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tbsp Dijon mustard
- Salt and pepper to taste
Instructions
- Cook the barley: In a medium saucepan, bring water and barley to a boil. Reduce the heat and simmer for 30–35 minutes, or until tender. Drain and set aside to cool.
- Prepare the kale: Massage the chopped kale with a pinch of salt for 1–2 minutes until it softens and wilts.
- Make the lemon dressing: Whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper in a small bowl.
- Assemble the salad: In a large bowl, combine the cooked barley, massaged kale, roasted chickpeas, Parmesan cheese, and sliced almonds.
- Drizzle with the lemon dressing and toss well to combine.
- Serve immediately or chill for 30 minutes for the flavors to develop.
This barley and kale salad is a wonderful, filling option that provides a nutritious balance of fiber, protein, and healthy fats. The lemon dressing adds a burst of freshness, making it an excellent choice for a satisfying winter salad.
Bulgur and Roasted Carrot Salad with Tahini Dressing
This warm, hearty bulgur salad is mixed with sweet roasted carrots and a creamy tahini dressing. The nutty flavor of the bulgur is perfectly complemented by the richness of tahini, creating a fulfilling dish ideal for January meals.
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 4 medium carrots, peeled and sliced
- 1 tbsp olive oil
- 1/2 tsp ground cumin
- Salt and pepper to taste
- 1/4 cup tahini
- 1 tbsp lemon juice
- 1 tbsp honey
- 1 tbsp warm water
- 1/4 cup chopped cilantro
Instructions
- Cook the bulgur: In a saucepan, bring water and bulgur to a boil. Reduce the heat, cover, and let it simmer for 12–15 minutes, or until the water is absorbed and the bulgur is tender. Fluff with a fork and set aside.
- Roast the carrots: Preheat your oven to 400°F (200°C). Toss the sliced carrots with olive oil, cumin, salt, and pepper. Spread them on a baking sheet and roast for 20–25 minutes, until tender and caramelized.
- Make the tahini dressing: In a small bowl, whisk together tahini, lemon juice, honey, warm water, salt, and pepper until smooth and creamy.
- Assemble the salad: In a large bowl, combine the cooked bulgur, roasted carrots, and cilantro.
- Drizzle with the tahini dressing and toss to combine.
- Serve warm or chilled.
This bulgur and roasted carrot salad offers a satisfying mix of textures and flavors, with the earthy sweetness of the carrots and the creamy tahini dressing complementing the nutty bulgur. It’s an ideal choice for a comforting and wholesome winter salad.
Lentil and Pomegranate Salad with Cumin Dressing
This nutrient-dense lentil salad is paired with sweet and tangy pomegranate seeds, offering a burst of freshness in every bite. The cumin dressing ties everything together with its warm, earthy flavors, making this salad a perfect choice for a healthy January meal.
Ingredients
- 1 cup green or brown lentils, rinsed
- 3 cups water
- 1/2 cup pomegranate seeds
- 1/4 cup fresh cilantro, chopped
- 1/4 cup red onion, finely diced
- 1/4 cup toasted pumpkin seeds
- 1 tbsp olive oil
- 1 tsp ground cumin
- 1 tbsp lemon juice
- 1 tbsp apple cider vinegar
- Salt and pepper to taste
Instructions
- Cook the lentils: In a saucepan, bring water and lentils to a boil. Lower the heat, cover, and simmer for 20–25 minutes, or until tender but still firm. Drain and set aside to cool.
- Make the cumin dressing: In a small bowl, whisk together olive oil, cumin, lemon juice, apple cider vinegar, salt, and pepper.
- Assemble the salad: In a large bowl, combine the cooked lentils, pomegranate seeds, cilantro, red onion, and pumpkin seeds.
- Drizzle with the cumin dressing and toss to combine.
- Serve immediately or chill for 30 minutes to allow the flavors to meld.
This lentil and pomegranate salad is a beautiful blend of textures and flavors. The lentils provide a hearty base, while the pomegranate seeds add a sweet, tangy crunch. It’s a vibrant, filling dish that’s perfect for a fresh start to the new year.
Chickpea and Avocado Salad with Lime Dressing
This protein-packed chickpea salad is complemented by creamy avocado, giving it a rich texture. The zesty lime dressing brings a fresh kick to the dish, making it both refreshing and satisfying for a nourishing winter meal.
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 ripe avocado, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely diced
- 2 tbsp fresh cilantro, chopped
- 2 tbsp olive oil
- 1 tbsp lime juice
- 1 tbsp apple cider vinegar
- 1/2 tsp cumin
- Salt and pepper to taste
Instructions
- In a large bowl, combine chickpeas, diced avocado, cherry tomatoes, red onion, and cilantro.
- Make the lime dressing: In a small bowl, whisk together olive oil, lime juice, apple cider vinegar, cumin, salt, and pepper.
- Drizzle the dressing over the salad and toss gently to combine.
- Serve immediately or chill for 15–20 minutes for the flavors to meld.
This chickpea and avocado salad is a quick, flavorful, and satisfying option for those looking for a nutritious winter dish. The creamy avocado contrasts beautifully with the crisp vegetables and zesty lime dressing, creating a refreshing yet hearty salad.
Bulgur and Roasted Brussels Sprout Salad with Garlic Dressing
This bulgur salad is paired with roasted Brussels sprouts, which bring an earthy and caramelized flavor to the dish. The garlic dressing adds a punch of savory richness, making it a perfect warm salad to enjoy during the winter months.
Ingredients
- 1 cup bulgur wheat, rinsed
- 2 cups water
- 1 lb Brussels sprouts, trimmed and halved
- 2 tbsp olive oil
- Salt and pepper to taste
- 1/4 cup pine nuts, toasted
- 1/4 cup crumbled feta cheese (optional)
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp minced garlic
- 1 tsp Dijon mustard
- Salt and pepper to taste
Instructions
- Cook the bulgur: In a saucepan, bring water and bulgur to a boil. Lower the heat, cover, and simmer for 12–15 minutes, or until the water is absorbed and the bulgur is tender. Fluff with a fork and set aside to cool.
- Roast the Brussels sprouts: Preheat your oven to 400°F (200°C). Toss the Brussels sprouts with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 20–25 minutes until tender and crispy.
- Make the garlic dressing: In a small bowl, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, salt, and pepper.
- Assemble the salad: In a large bowl, combine the cooked bulgur, roasted Brussels sprouts, pine nuts, and feta cheese, if using.
- Drizzle with the garlic dressing and toss gently to combine.
- Serve warm or at room temperature.
This bulgur and roasted Brussels sprout salad is a hearty, flavorful dish that’s perfect for those looking for a wholesome winter meal. The garlic dressing gives it a bold kick, while the roasted Brussels sprouts add depth and earthiness, making it a satisfying salad option.
Note: More recipes are coming soon!