26+ Irresistible Summer Grain Salad Recipes to Keep You Cool and Full

Summer is the season of sunshine, outdoor gatherings, and fresh, vibrant meals that don’t weigh you down.

When the weather heats up, nothing hits the spot quite like a cool, hearty grain salad packed with seasonal produce, zesty dressings, and nourishing ingredients.

Whether you’re looking for a quick lunch, a potluck favorite, or a light dinner to pair with grilled mains, grain salads are endlessly versatile and easy to prep ahead.

In this post, we’ve rounded up 26+ summer grain salad recipes featuring wholesome grains like quinoa, farro, barley, couscous, wild rice, and more.

Each recipe is bursting with bold flavors, colorful vegetables, and refreshing dressings — designed to keep you energized and satisfied through the hottest days of the year.

From Mediterranean-inspired dishes to sweet-and-savory fruit and grain combinations, there’s something here for everyone.

26+ Irresistible Summer Grain Salad Recipes to Keep You Cool and Full

Grain salads are the unsung heroes of summer cuisine — nutritious, endlessly customizable, and perfectly suited to warm-weather meals.

With these 26+ summer grain salad recipes, you have a full spread of options to keep things fresh all season long.

Whether you’re planning a picnic, a backyard BBQ, or just want a wholesome meal prep idea for the week, these salads will deliver big on both flavor and nourishment.

Mediterranean Farro Salad with Lemon-Herb Vinaigrette

This bright and hearty salad is a celebration of Mediterranean flavors. Nutty farro provides a satisfying base, while cucumbers, cherry tomatoes, olives, and feta cheese bring freshness and tang.

The lemon-herb vinaigrette ties everything together, making this dish both refreshing and filling—perfect for summer lunches or as a side for grilled meats.

Ingredients:

• 1 cup farro
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ red onion, thinly sliced
• ½ cup kalamata olives, pitted and halved
• ½ cup crumbled feta cheese
• ¼ cup chopped fresh parsley
• Salt and pepper to taste

Lemon-Herb Vinaigrette:

• 3 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• 1 teaspoon dried oregano or 1 tablespoon fresh
• Salt and pepper to taste

Instructions:

1. Cook the farro: Rinse the farro under cold water. Bring water or broth to a boil, add farro, and simmer for 25–30 minutes or until tender. Drain and let cool.
2. In a small bowl, whisk together all vinaigrette ingredients.
3. In a large mixing bowl, combine cooled farro, tomatoes, cucumber, red onion, olives, feta, and parsley.
4. Pour the vinaigrette over the salad and toss to combine. Adjust seasoning with salt and pepper.
5. Chill in the fridge for at least 30 minutes before serving to let the flavors meld.

This salad holds up well in the fridge, making it an excellent make-ahead option for picnics or weekday lunches.

It’s delicious on its own or served alongside grilled chicken or shrimp for a complete meal.

Southwest Quinoa Salad with Avocado and Lime

With bold flavors and zesty dressing, this Southwest-inspired quinoa salad is loaded with colorful veggies, black beans, corn, and creamy avocado.

It’s light yet protein-packed, gluten-free, and a satisfying vegetarian option that screams summer.

Ingredients:

• 1 cup quinoa
• 2 cups water or broth
• 1 cup canned black beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cup corn (fresh or frozen and thawed)
• 1 red bell pepper, diced
• 1 avocado, diced
• ¼ cup chopped cilantro
• Salt and pepper to taste

Cilantro-Lime Dressing:

• 3 tablespoons olive oil
• Juice of 2 limes
• 1 teaspoon cumin
• 1 garlic clove, minced
• 1 teaspoon honey or agave
• Salt to taste

Instructions:

1. Rinse quinoa and cook in water or broth according to package instructions (usually about 15 minutes). Let cool completely.
2. Whisk together the dressing ingredients in a small bowl.
3. In a large bowl, combine quinoa, black beans, tomatoes, corn, bell pepper, avocado, and cilantro.
4. Drizzle with the dressing and toss gently to combine.
5. Refrigerate for 20–30 minutes before serving for best flavor.

This salad offers a perfect balance of textures and tastes, with a creamy, tangy kick from the lime and avocado.

Serve as a main course for a light summer dinner or pair it with grilled fish or tacos.

Wild Rice and Stone Fruit Salad with Toasted Almonds

This elegant grain salad pairs earthy wild rice with juicy summer stone fruits like peaches and cherries, balanced with fresh herbs and a honey-balsamic glaze.

It’s a great combination of savory, sweet, and nutty—a surprising and beautiful side for summer gatherings.

Ingredients:

• 1 cup wild rice blend
• 2 ½ cups water
• 2 ripe peaches or nectarines, sliced
• 1 cup cherries, halved and pitted
• ¼ cup thinly sliced red onion
• ¼ cup toasted sliced almonds
• 2 tablespoons chopped fresh mint or basil
• Salt and pepper to taste

Honey-Balsamic Dressing:

• 3 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon honey
• ½ teaspoon Dijon mustard
• Salt and black pepper

Instructions:

1. Rinse wild rice and cook in water according to package directions (typically 40–45 minutes). Drain and let cool.
2. Prepare the dressing by whisking all ingredients together until emulsified.
3. In a serving bowl, mix together the cooled wild rice, sliced peaches, cherries, red onion, and almonds.
4. Drizzle the dressing over the salad and toss gently. Garnish with mint or basil.
5. Serve chilled or at room temperature.

This unique salad is a showstopper on any summer table.

The sweet fruit complements the chewy wild rice, while the nuts add crunch and richness. It’s particularly well-suited as a side for grilled pork, chicken, or as a standalone vegetarian dish.

Zesty Couscous Salad with Cucumber and Feta

This light and vibrant couscous salad is packed with fresh veggies, tangy feta, and a zesty dressing.

The couscous soaks up the flavors beautifully, making it an ideal side dish for barbecues, picnics, or as a healthy lunch option. It’s quick, easy to prepare, and full of summer flair.

Ingredients:

• 1 cup couscous
• 1 cup boiling water or vegetable broth
• 1 cucumber, diced
• ½ cup cherry tomatoes, halved
• ½ cup crumbled feta cheese
• ¼ cup fresh parsley, chopped
• Salt and pepper to taste

Lemon-Dijon Dressing:

• 3 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• Salt and pepper to taste

Instructions:

1. In a bowl, combine couscous and boiling water or broth. Cover and let sit for about 5 minutes, then fluff with a fork to separate the grains.
2. In a small bowl, whisk together all dressing ingredients.
3. In a large bowl, combine couscous, cucumber, tomatoes, feta, and parsley.
4. Drizzle the dressing over the salad and toss to combine.
5. Refrigerate for at least 30 minutes to allow the flavors to meld.

This couscous salad is as refreshing as it is filling, with the crunchy cucumber and creamy feta providing a great contrast to the light couscous.

It’s perfect as a light meal or a side to grilled meats, fish, or falafel.

Barley and Roasted Vegetable Salad with Tahini Dressing

Hearty barley is paired with sweet roasted vegetables in this wholesome salad, dressed with a creamy tahini sauce.

The roasted veggies add a caramelized sweetness, while the tahini dressing provides a rich, nutty flavor. It’s a perfect side dish for cozy summer nights or a filling vegetarian main.

Ingredients:

• 1 cup pearl barley
• 3 cups water or vegetable broth
• 1 zucchini, diced
• 1 red bell pepper, diced
• 1 small sweet potato, cubed
• 1 tablespoon olive oil
• Salt and pepper to taste
• ¼ cup fresh basil, chopped

Tahini Dressing:

• 3 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 teaspoon maple syrup
• 1 garlic clove, minced
• Water to thin, if needed
• Salt and pepper to taste

Instructions:

1. Rinse barley and cook in water or broth according to package instructions (about 30–40 minutes). Drain and set aside to cool.
2. Preheat the oven to 400°F (200°C). Toss the zucchini, bell pepper, and sweet potato with olive oil, salt, and pepper. Roast for 20–25 minutes, or until tender and caramelized.
3. In a small bowl, whisk together tahini, lemon juice, olive oil, maple syrup, garlic, and salt. Thin with water to desired consistency.
4. In a large mixing bowl, combine cooled barley, roasted vegetables, and basil.
5. Drizzle with tahini dressing and toss gently. Serve warm or chilled.

The rich, creamy tahini dressing enhances the earthy flavors of the roasted vegetables and barley, making this a comforting and nutritious salad.

It’s filling enough to serve as a main course or as a hearty side to grilled meats or roasted chicken.

Brown Rice and Mango Salad with Cilantro-Lime Dressing

A tropical twist on a classic grain salad, this brown rice salad combines the sweetness of ripe mangoes with the freshness of cilantro and a tangy lime dressing.

The nuttiness of brown rice pairs beautifully with the juicy, fragrant mango, creating a salad that’s perfect for summer gatherings or beachside picnics.

Ingredients:

• 1 cup brown rice
• 2 ½ cups water or vegetable broth
• 2 ripe mangoes, peeled and diced
• ½ red bell pepper, diced
• ¼ cup red onion, thinly sliced
• ¼ cup fresh cilantro, chopped
• Salt and pepper to taste

Cilantro-Lime Dressing:

• 3 tablespoons olive oil
• Juice of 2 limes
• 1 tablespoon honey or agave
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. Rinse brown rice and cook in water or broth according to package instructions (about 40–45 minutes). Let cool completely.
2. In a small bowl, whisk together all dressing ingredients.
3. In a large bowl, combine cooled brown rice, mangoes, bell pepper, red onion, and cilantro.
4. Drizzle with the cilantro-lime dressing and toss gently to combine.
5. Serve chilled or at room temperature.

This salad is a sweet, savory, and tangy combination of flavors that feel both refreshing and tropical.

The mangoes add a burst of juiciness that contrasts nicely with the earthy rice, making it a perfect side dish for barbecued meats or a light lunch on a hot day.

Spicy Couscous Salad with Roasted Chickpeas and Avocado

This spicy couscous salad is an exciting mix of textures and flavors. The couscous is light and fluffy, while roasted chickpeas add a crunchy bite.

Creamy avocado balances the heat from the spices, and the zesty dressing brings everything together. It’s a perfect side or vegetarian main dish for a summer BBQ or picnic.

Ingredients:

• 1 cup couscous
• 1 cup water or vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon paprika
• ½ teaspoon cumin
• ¼ teaspoon cayenne pepper (adjust to taste)
• 1 avocado, diced
• ¼ cup fresh cilantro, chopped
• Salt and pepper to taste

Lemon-Tahini Dressing:

• 3 tablespoons tahini
• Juice of 1 lemon
• 1 tablespoon olive oil
• 1 teaspoon maple syrup
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss chickpeas with olive oil, paprika, cumin, cayenne, salt, and pepper. Spread them on a baking sheet and roast for 20–25 minutes, or until crispy.
2. Prepare couscous by combining it with boiling water or broth, covering, and letting it steam for 5 minutes. Fluff with a fork and let cool.
3. In a small bowl, whisk together the lemon-tahini dressing ingredients.
4. In a large bowl, combine couscous, roasted chickpeas, avocado, and cilantro.
5. Drizzle the dressing over the salad and toss gently. Serve chilled or at room temperature.

This salad delivers the perfect balance of creamy, spicy, and crunchy, making it both filling and satisfying.

It’s ideal for meal prepping or serving as a standout side for grilled chicken, shrimp, or falafel.

Freekeh and Roasted Beet Salad with Goat Cheese

Freekeh, a whole grain with a nutty flavor and chewy texture, is the star of this earthy salad, paired with sweet roasted beets, creamy goat cheese, and a light citrus dressing.

It’s a hearty and satisfying dish that’s perfect for a light summer dinner or a delicious side for roasted meats.

Ingredients:

• 1 cup freekeh
• 2 ½ cups water or vegetable broth
• 3 medium beets, peeled and diced
• 1 tablespoon olive oil
• ¼ cup crumbled goat cheese
• ¼ cup fresh mint, chopped
• Salt and pepper to taste

Orange-Balsamic Dressing:

• 3 tablespoons olive oil
• Juice of 1 orange
• 1 tablespoon balsamic vinegar
• 1 teaspoon honey or agave
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the diced beets with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 30–40 minutes, or until tender.
2. Cook the freekeh: Rinse the grain, then combine with water or broth in a pot. Bring to a boil, then reduce heat and simmer for 20–25 minutes until tender. Drain and let cool.
3. In a small bowl, whisk together the orange-balsamic dressing ingredients.
4. In a large mixing bowl, combine the cooled freekeh, roasted beets, goat cheese, and mint.
5. Drizzle with dressing and toss to combine. Serve chilled or at room temperature.

This salad is wonderfully earthy with the sweet roasted beets and the creamy tang of goat cheese.

The citrus dressing adds a refreshing burst of flavor, making it perfect for a summer dinner alongside grilled meats or as a vegetarian main.

Lentil and Cucumber Salad with Dill and Lemon Dressing

This refreshing lentil salad combines protein-packed lentils with crisp cucumber, fresh dill, and a tangy lemon dressing.

It’s light yet filling, making it a fantastic option for a satisfying summer lunch or a nutritious side for grilled meats or fish.

Ingredients:

• 1 cup green or brown lentils
• 3 cups water
• 1 cucumber, diced
• ¼ cup red onion, finely chopped
• ¼ cup fresh dill, chopped
• Salt and pepper to taste

Lemon-Dill Dressing:

• 3 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. Rinse lentils and cook them in water over medium heat for 20–25 minutes, or until tender. Drain and let cool.
2. In a small bowl, whisk together all dressing ingredients.
3. In a large bowl, combine the cooked lentils, cucumber, red onion, and dill.
4. Pour the dressing over the salad and toss gently to combine.
5. Chill for at least 30 minutes before serving to allow the flavors to develop.

This light and fresh salad has a beautiful balance of textures, with the crunchy cucumber and the hearty lentils.

The lemon-dill dressing is fragrant and tangy, making this a perfect dish for a warm summer day.

Pearl Couscous Salad with Pomegranate and Feta

This vibrant salad combines the chewy texture of pearl couscous with the sweet burst of pomegranate, tangy feta, and fresh herbs.

The simple dressing of olive oil and lemon ties all the flavors together, creating a light yet satisfying dish that’s perfect for picnics or as a side for grilled meats.

Ingredients:

• 1 cup pearl couscous
• 1 ½ cups water or vegetable broth
• 1 cup pomegranate seeds
• ½ cup crumbled feta cheese
• ¼ cup fresh mint, chopped
• ¼ cup fresh parsley, chopped
• Salt and pepper to taste

Lemon-Olive Oil Dressing:

• 3 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon honey
• Salt and pepper to taste

Instructions:

1. Cook the pearl couscous according to package instructions (typically simmer in water or broth for about 10–12 minutes). Drain and allow to cool completely.
2. In a small bowl, whisk together the dressing ingredients until emulsified.
3. In a large bowl, combine the cooled couscous, pomegranate seeds, feta, mint, and parsley.
4. Drizzle with the lemon-olive oil dressing and toss gently.
5. Chill for 20–30 minutes before serving to allow the flavors to meld together.

This salad is an elegant and refreshing option, perfect for summer gatherings.

The burst of pomegranate and the creamy feta add depth to the couscous, making it a great side dish for grilled chicken or lamb.

Buckwheat and Roasted Cauliflower Salad with Tahini-Lemon Dressing

This hearty and nutritious salad combines the nutty flavor of buckwheat with the savory sweetness of roasted cauliflower.

Topped with a creamy tahini-lemon dressing, this dish is not only flavorful but also packed with protein and fiber, making it a filling option for lunch or a side to roasted meats.

Ingredients:

• 1 cup buckwheat
• 2 ½ cups water or vegetable broth
• 1 small head cauliflower, cut into florets
• 1 tablespoon olive oil
• Salt and pepper to taste
• ¼ cup toasted sunflower seeds
• ¼ cup fresh parsley, chopped

Tahini-Lemon Dressing:

• 3 tablespoons tahini
• Juice of 1 lemon
• 1 tablespoon olive oil
• 1 teaspoon maple syrup
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss cauliflower florets with olive oil, salt, and pepper, then spread them out on a baking sheet. Roast for 20–25 minutes or until golden and tender.
2. Cook buckwheat: Rinse the buckwheat and combine it with water or broth in a saucepan. Bring to a boil, then lower the heat and simmer for 10–12 minutes, or until tender. Drain any excess liquid and let it cool.
3. In a small bowl, whisk together all the tahini-lemon dressing ingredients until smooth.
4. In a large mixing bowl, combine the cooled buckwheat, roasted cauliflower, sunflower seeds, and parsley.
5. Drizzle the tahini-lemon dressing over the salad and toss gently to combine. Serve warm or chilled.

This salad is a wonderful combination of earthy flavors and textures.

The roasted cauliflower adds a rich, savory note, while the tahini dressing brings a creamy, tangy finish. It’s a perfect option for vegetarians or anyone looking for a nutrient-packed meal.

Barley and Tomato Salad with Basil Pesto Dressing

This refreshing barley salad is bursting with juicy tomatoes, fresh basil, and a vibrant pesto dressing.

The chewy barley provides a hearty base for the salad, while the pesto dressing adds richness and a burst of flavor. It’s a great summer side dish or light lunch.

Ingredients:

• 1 cup barley
• 3 cups water or vegetable broth
• 2 cups cherry tomatoes, halved
• ½ red onion, thinly sliced
• ¼ cup fresh basil, chopped
• Salt and pepper to taste

Basil Pesto Dressing:

• ¼ cup fresh basil
• 2 tablespoons pine nuts or walnuts
• 1 tablespoon Parmesan cheese, grated
• 1 garlic clove
• 3 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Cook the barley: Rinse the barley and cook it in water or broth according to package instructions (usually around 30–40 minutes). Drain any excess water and let it cool.
2. In a food processor or blender, combine basil, nuts, Parmesan, garlic, olive oil, lemon juice, salt, and pepper. Blend until smooth.
3. In a large bowl, combine the cooled barley, tomatoes, red onion, and fresh basil.
4. Drizzle the pesto dressing over the salad and toss to coat evenly.
5. Serve chilled or at room temperature.

The combination of barley and fresh tomatoes, enhanced by the aromatic basil pesto, creates a light but satisfying salad.

It’s perfect for a summer lunch or as a side to grilled vegetables, chicken, or fish.

Spelt and Roasted Sweet Potato Salad with Avocado

This spelt salad is loaded with roasted sweet potatoes, creamy avocado, and a light citrus dressing.

The nutty spelt combines wonderfully with the earthy sweetness of the roasted sweet potatoes, making this salad both nutritious and satisfying.

Ingredients:

• 1 cup spelt
• 3 cups water or vegetable broth
• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 avocado, diced
• ¼ cup fresh cilantro, chopped

Citrus Dressing:

• 3 tablespoons olive oil
• Juice of 1 orange
• Juice of 1 lime
• 1 tablespoon maple syrup
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the sweet potato cubes with olive oil, salt, and pepper, then spread them on a baking sheet and roast for 25–30 minutes, or until tender and caramelized.
2. Cook spelt: Rinse the spelt and combine with water or broth in a pot. Bring to a boil, then reduce heat and simmer for 30–35 minutes until tender. Drain and set aside to cool.
3. In a small bowl, whisk together the citrus dressing ingredients.
4. In a large bowl, combine the cooked spelt, roasted sweet potatoes, avocado, and cilantro.
5. Drizzle the dressing over the salad and toss gently. Serve chilled or at room temperature.

The roasted sweet potatoes bring a touch of sweetness to the nutty spelt, while the creamy avocado and citrus dressing add a refreshing contrast.

This salad makes a delicious, satisfying meal on its own or as a side to grilled chicken or fish.

Quinoa and Roasted Brussels Sprout Salad with Balsamic Glaze

This hearty quinoa salad features roasted Brussels sprouts, which add a crispy, caramelized flavor, while the balsamic glaze gives it a tangy-sweet finish.

Combined with quinoa, which is light but protein-packed, this salad is perfect for a nutritious lunch or side dish.

Ingredients:

• 1 cup quinoa
• 2 cups water or vegetable broth
• 2 cups Brussels sprouts, trimmed and halved
• 1 tablespoon olive oil
• Salt and pepper to taste
• ¼ cup dried cranberries or raisins
• ¼ cup chopped walnuts

Balsamic Glaze:

• ¼ cup balsamic vinegar
• 1 tablespoon honey

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the Brussels sprouts with olive oil, salt, and pepper. Spread them out on a baking sheet and roast for 20–25 minutes, until crispy and golden brown.
2. Cook quinoa: Rinse the quinoa and combine with water or broth in a saucepan. Bring to a boil, then reduce heat and simmer for 15 minutes, or until the quinoa is tender. Let it cool.
3. In a small saucepan, simmer the balsamic vinegar and honey over medium heat until it reduces to a syrupy consistency (about 5 minutes).
4. In a large bowl, combine the cooked quinoa, roasted Brussels sprouts, cranberries, and walnuts.
5. Drizzle the balsamic glaze over the salad and toss gently. Serve warm or chilled.

This quinoa salad is full of bold flavors, with the roasted Brussels sprouts providing a savory depth and the balsamic glaze adding a sweet-tangy touch.

It’s a great vegetarian dish or side for grilled meats.

Chickpea and Bulgur Salad with Cucumber and Parsley

This chickpea and bulgur salad is light yet packed with protein, making it an excellent vegetarian option.

The crunch of cucumber, the freshness of parsley, and the hearty texture of bulgur all come together in a satisfying, zesty salad that’s perfect for summer meals.

Ingredients:

• 1 cup bulgur wheat
• 2 cups water or vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cucumber, diced
• ¼ cup red onion, finely chopped
• ¼ cup fresh parsley, chopped
• Salt and pepper to taste

Lemon-Garlic Dressing:

• 3 tablespoons olive oil
• Juice of 1 lemon
• 1 garlic clove, minced
• 1 teaspoon ground cumin
• Salt and pepper to taste

Instructions:

1. Cook bulgur: Combine the bulgur with water or broth in a bowl, cover, and let it steam for about 10–15 minutes until the grains are tender and fluffy. Fluff with a fork and let it cool.
2. In a small bowl, whisk together the lemon-garlic dressing ingredients.
3. In a large bowl, combine the cooled bulgur, chickpeas, cucumber, red onion, and parsley.
4. Pour the dressing over the salad and toss to combine.
5. Chill for 20–30 minutes before serving to allow the flavors to blend.

This chickpea and bulgur salad is refreshing yet filling, with a great balance of textures and flavors.

The lemon-garlic dressing provides a tangy kick, while the cucumber adds a cool crunch, making this a perfect summer dish.

Farro Salad with Roasted Peppers and Feta

Farro is a hearty, chewy grain that works beautifully in salads, especially when paired with sweet roasted peppers and tangy feta.

This salad is light yet filling, making it a perfect side dish or vegetarian main for a summer meal.

Ingredients:

• 1 cup farro
• 3 cups water or vegetable broth
• 2 red bell peppers, roasted and diced
• ½ cup crumbled feta cheese
• ¼ cup fresh basil, chopped
• Salt and pepper to taste

Lemon-Olive Oil Dressing:

• 3 tablespoons olive oil
• Juice of 1 lemon
• 1 tablespoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. Rinse farro and cook it in water or broth according to package instructions (usually about 25-30 minutes). Drain and let it cool completely.
2. Roast the red peppers: Preheat the oven to 400°F (200°C). Cut the peppers in half, remove seeds, and roast for 20 minutes, until the skin is charred. Peel and dice the roasted peppers.
3. In a small bowl, whisk together the lemon-olive oil dressing ingredients.
4. In a large bowl, combine the cooled farro, roasted peppers, feta, and basil.
5. Drizzle with the dressing and toss to combine. Serve chilled or at room temperature.

This farro salad is a great combination of sweet roasted peppers, creamy feta, and hearty farro, making it a vibrant and satisfying dish.

It’s perfect as a side or as a standalone vegetarian meal.

Wild Rice and Peach Salad with Arugula

A delightful summer salad that combines the earthy flavor of wild rice with the juicy sweetness of fresh peaches.

The peppery arugula adds a nice contrast, and the tangy vinaigrette dressing pulls everything together in this light but satisfying dish.

Ingredients:

• 1 cup wild rice
• 3 cups water
• 2 ripe peaches, sliced
• 2 cups fresh arugula
• ¼ cup sliced almonds, toasted
• ¼ cup red onion, thinly sliced
• Salt and pepper to taste

Vinaigrette Dressing:

• 3 tablespoons olive oil
• 2 tablespoons apple cider vinegar
• 1 teaspoon honey
• Salt and pepper to taste

Instructions:

1. Rinse the wild rice and cook it in water according to package instructions (usually about 40 minutes). Drain and let it cool.
2. In a small bowl, whisk together the vinaigrette ingredients.
3. In a large bowl, combine the cooled wild rice, peaches, arugula, sliced almonds, and red onion.
4. Drizzle the vinaigrette over the salad and toss gently to combine. Serve chilled or at room temperature.

The sweet peaches and earthy wild rice combine beautifully in this salad, while the arugula adds a fresh, peppery note.

It’s an excellent side for grilled meats or a refreshing main course on a hot day.

Oats and Roasted Vegetable Salad with Pesto Dressing

This savory oats salad is a great way to use hearty rolled oats in a summer dish.

Roasted vegetables like zucchini, eggplant, and cherry tomatoes provide a rich, savory flavor, and the pesto dressing adds a fresh, herby finish.

Ingredients:

• 1 cup rolled oats
• 3 cups water or vegetable broth
• 1 zucchini, sliced
• 1 eggplant, cubed
• 1 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• Salt and pepper to taste
• ¼ cup fresh basil, chopped

Pesto Dressing:

• 1/4 cup fresh basil
• 2 tablespoons pine nuts or walnuts
• 2 tablespoons Parmesan cheese, grated
• 1 garlic clove
• 3 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Cook oats: Bring water or broth to a boil, then stir in the oats. Simmer for about 5–7 minutes, until tender but still chewy. Drain any excess liquid and let cool.
2. Preheat the oven to 400°F (200°C). Toss the zucchini, eggplant, and cherry tomatoes with olive oil, salt, and pepper. Roast for 20–25 minutes, or until tender.
3. In a food processor, blend all pesto dressing ingredients until smooth.
4. In a large bowl, combine the cooled oats, roasted vegetables, and chopped basil.
5. Drizzle with pesto dressing and toss gently to combine. Serve warm or at room temperature.

This oats and roasted vegetable salad is hearty and full of flavor, with the pesto adding a bright, herbaceous finish.

It’s perfect as a filling vegetarian main or a side dish to grilled meats.

Black Rice and Mango Salad with Lime Dressing

Black rice, known for its nutty flavor and striking color, is the star of this vibrant salad.

Combined with the sweetness of ripe mango and the freshness of cilantro and lime, this salad is perfect for a summer lunch or BBQ side dish.

Ingredients:

• 1 cup black rice
• 2 cups water or vegetable broth
• 1 large mango, peeled and diced
• ¼ cup fresh cilantro, chopped
• ¼ cup red bell pepper, finely diced
• Salt and pepper to taste

Lime Dressing:

• 3 tablespoons olive oil
• Juice of 2 limes
• 1 teaspoon honey
• Salt and pepper to taste

Instructions:

1. Rinse the black rice and cook it in water or broth according to package instructions (typically 30–40 minutes). Let it cool completely.
2. In a small bowl, whisk together the lime dressing ingredients.
3. In a large bowl, combine the cooled rice, diced mango, cilantro, and red bell pepper.
4. Drizzle the lime dressing over the salad and toss gently. Serve chilled or at room temperature.

This refreshing salad is perfect for hot summer days, with the combination of sweet mango, fragrant cilantro, and zesty lime bringing bright flavors to the earthy black rice.

It makes a wonderful side dish or a light main course.

Millet and Cucumber Salad with Dill and Yogurt Dressing

Millet is a light yet protein-rich grain that pairs beautifully with the crispness of cucumber and the tang of Greek yogurt.

This refreshing salad, infused with fresh dill and a simple yogurt dressing, is a great summer side dish or vegetarian main.

Ingredients:

• 1 cup millet
• 3 cups water or vegetable broth
• 1 cucumber, diced
• ¼ cup fresh dill, chopped
• ½ cup cherry tomatoes, halved
• ¼ cup red onion, finely sliced
• Salt and pepper to taste

Yogurt Dressing:

• ½ cup Greek yogurt
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. Rinse the millet and cook it in water or broth for about 15–20 minutes, or until tender. Let it cool completely.
2. In a small bowl, whisk together all yogurt dressing ingredients until smooth.
3. In a large bowl, combine the cooled millet, cucumber, dill, cherry tomatoes, and red onion.
4. Drizzle the yogurt dressing over the salad and toss gently. Serve chilled or at room temperature.

This light and cooling salad is a perfect balance of textures and flavors.

The creamy yogurt dressing complements the crispness of the cucumber and the earthiness of the millet, making it a delicious and nutritious summer dish.

Couscous and Roasted Carrot Salad with Tahini Dressing

Fluffy couscous combined with sweet, caramelized roasted carrots creates a comforting yet light salad, enhanced by the richness of tahini dressing.

It’s a great salad to serve as a side or even as a vegetarian main dish.

Ingredients:

• 1 cup couscous
• 1 ¼ cups water or vegetable broth
• 4 medium carrots, peeled and sliced
• 1 tablespoon olive oil
• Salt and pepper to taste
• ¼ cup chopped fresh parsley
• ¼ cup toasted pine nuts (optional)

Tahini Dressing:

• 3 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 teaspoon maple syrup
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the carrot slices with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 20–25 minutes, until tender and slightly caramelized.
2. Cook the couscous: Bring water or broth to a boil, then add couscous. Remove from heat and cover for 5 minutes. Fluff with a fork and let cool.
3. In a small bowl, whisk together the tahini dressing ingredients until smooth.
4. In a large bowl, combine the couscous, roasted carrots, parsley, and pine nuts.
5. Drizzle the tahini dressing over the salad and toss gently. Serve warm or chilled.

The roasted carrots bring a natural sweetness to the fluffy couscous, while the tahini dressing adds a creamy, nutty finish.

This salad is hearty enough for a main dish but light and refreshing for a summer side.

Barley and Roasted Beet Salad with Goat Cheese

Barley provides a chewy texture, while roasted beets offer earthiness and vibrant color to this salad.

The creamy goat cheese and walnuts add richness and crunch, and the tangy balsamic dressing ties it all together. This salad is perfect for a refreshing lunch or as a side dish to grilled meats.

Ingredients:

• 1 cup barley
• 3 cups water or vegetable broth
• 2 medium beets, roasted and diced
• ¼ cup goat cheese, crumbled
• ¼ cup walnuts, toasted
• ¼ cup fresh parsley, chopped
• Salt and pepper to taste

Balsamic Dressing:

• 3 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. Rinse the barley and cook it in water or broth for about 30 minutes, or until tender. Drain and let it cool completely.
2. Preheat the oven to 400°F (200°C). Wrap the beets in foil and roast for 40–45 minutes, until tender. Peel and dice them once cooled.
3. In a small bowl, whisk together the balsamic dressing ingredients.
4. In a large bowl, combine the cooled barley, roasted beets, goat cheese, walnuts, and parsley.
5. Drizzle with the balsamic dressing and toss gently. Serve chilled or at room temperature.

The roasted beets pair beautifully with the nutty barley and creamy goat cheese, while the walnuts provide a satisfying crunch.

This salad makes for a wonderful side dish or a hearty vegetarian main.

Quinoa and Grilled Corn Salad with Avocado

This quinoa salad combines the smokiness of grilled corn with the creamy richness of avocado, creating a dish that’s both refreshing and hearty.

A tangy lime dressing enhances the flavors, making it perfect for summer BBQs or a light dinner.

Ingredients:

• 1 cup quinoa
• 2 cups water or vegetable broth
• 2 ears of corn, husked and grilled
• 1 avocado, diced
• ¼ cup red onion, finely chopped
• ¼ cup fresh cilantro, chopped
• Salt and pepper to taste

Lime Dressing:

• 3 tablespoons olive oil
• Juice of 2 limes
• 1 teaspoon honey
• Salt and pepper to taste

Instructions:

1. Rinse the quinoa and cook it in water or broth according to package instructions (usually about 15 minutes). Let it cool completely.
2. Grill the corn: Preheat the grill to medium-high heat. Grill the corn for 7–10 minutes, turning frequently until charred. Once cooled, slice the kernels off the cob.
3. In a small bowl, whisk together the lime dressing ingredients.
4. In a large bowl, combine the cooled quinoa, grilled corn, avocado, red onion, and cilantro.
5. Drizzle with the lime dressing and toss gently. Serve chilled or at room temperature.

This quinoa and corn salad is packed with vibrant flavors from the grilled corn, creamy avocado, and zesty lime dressing.

It’s a perfect summer dish that’s both filling and refreshing.

Couscous and Fennel Salad with Orange Vinaigrette

This couscous salad is an elegant combination of sweet and savory.

The fennel provides a refreshing crunch, while the orange vinaigrette adds a bright, citrusy tang. Perfect as a light lunch or a refreshing side dish for your summer meals.

Ingredients:

• 1 cup couscous
• 1 ¼ cups water or vegetable broth
• 1 bulb fennel, thinly sliced
• 1 orange, peeled and segmented
• ¼ cup fresh mint, chopped
• Salt and pepper to taste

Orange Vinaigrette:

• 3 tablespoons olive oil
• Juice of 1 orange
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. Cook the couscous by bringing water or broth to a boil. Stir in the couscous, remove from heat, cover, and let steam for 5 minutes. Fluff with a fork and let it cool.
2. In a small bowl, whisk together the orange vinaigrette ingredients.
3. In a large bowl, combine the cooled couscous, fennel, orange segments, and mint.
4. Drizzle with the orange vinaigrette and toss gently to combine. Serve chilled or at room temperature.

The sweet citrusy orange vinaigrette brings a refreshing note to the crunchy fennel and soft couscous.

This light and flavorful salad is perfect for hot days and pairs well with grilled chicken or seafood.