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.

Yield: 9 servings (serving size: 1 cup).
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 212
  • Calories from fat: 15%
  • Fat: 3.6g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 1.7g
  • Protein: 4.2g
  • Carbohydrate: 42.5g
  • Fiber: 2.9g
  • Cholesterol: 3mg
  • Iron: 3mg
  • Sodium: 207mg
  • Calcium: 30mg

Ingredients

  • 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

Preparation

  1. 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.
  2. Stir in the diced apple and remaining ingredients. Serve the salad chilled or at room temperature.
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