Three-Grain Summer-Vegetable Salad

Quinoa (KEEN-wah) is not only high in fiber but also higher in protein than any other grain. Millet, usually found in health-food stores, is a tiny, delicate grain that is also rich in protein.


9 servings (serving size: 1 cup).

Recipe from

Cooking Light

Nutritional Information

Calories 212
Caloriesfromfat 15 %
Fat 3.6 g
Satfat 0.5 g
Monofat 1 g
Polyfat 1.7 g
Protein 4.2 g
Carbohydrate 42.5 g
Fiber 2.9 g
Cholesterol 3 mg
Iron 3 mg
Sodium 207 mg
Calcium 30 mg


Cooking spray
1/4 cup minced fresh onion
1 cup uncooked basmati rice
1/2 cup uncooked millet
1/2 cup uncooked quinoa
2 cups water
1 cup apple juice
1 (3-inch) cinnamon stick
1 cup diced peeled Granny Smith apple (about 1 pound)
1/2 cup raisins
1/2 cup sliced green onions
1/2 cup chopped red bell pepper
1/3 cup light mayonnaise
1/4 cup minced fresh cilantro
2 tablespoons lemon juice
2 teaspoons curry powder
1/2 teaspoon salt


Place a 6-quart pressure cooker coated with cooking spray over medium-high heat until hot. Add onion, and saute 1 minute. Add rice, millet, and quinoa, and saute 30 seconds. Stir in water, apple juice, and cinnamon stick. Close lid securely, and bring to high pressure over medium-high heat (about 4 minutes). Adjust heat to low or level needed to maintain high pressure, and cook 5 minutes. Remove from heat, and place pressure cooker under cold running water. Let stand 7 minutes, and remove lid. Discard cinnamon stick; fluff mixture with a fork. Spoon mixture into a large bowl; cool 5 minutes.

Stir in the diced apple and remaining ingredients. Serve the salad chilled or at room temperature.