Two summery grain salads from The Healthy Cook

The recipes in this post were developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

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Tomato Basil Bulgur Salad

The bulgur should be dry and slightly warm or room temperature. To cool grains quickly, spread them out on a rimmed baking pan.

Time: 10 minutes
Serves 2

1 small clove garlic (optional)
2 tsp. red wine vinegar (or white, sherry, or white balsamic vinegar)
2 Tbs. extra-virgin olive oil
¼ tsp. kosher salt
1 cup chopped cherry or grape tomatoes
4 cups salad greens
1 cup cooked bulgur or other whole grain
a generous handful of fresh basil leaves
freshly ground black pepper, to taste

  1. Grate the garlic (if using) on a microplane or mince finely. In a large bowl, whisk together the garlic, vinegar, oil, and salt. Stir in the tomatoes.
  2. Toss the dressed tomatoes with the salad greens, bulgur, and basil.
  3. Season with the pepper.

Per serving (2½ cups):

  • Calories: 230
  • Total fat: 14 g
  • Sat fat: 2 g
  • Carbs: 24 g
  • Fiber: 7 g
  • Total sugar: 3 g
  • Added sugar: 0 g
  • Protein: 5 g
  • Sodium: 280 mg

Quinoa Bowl with Ginger Dressing

I like the warm kale and quinoa to mingle with the cold ingredients. The contrasts in temperature and texture make every bite interesting.

Time: 30 minutes
Serves 2

6 cups packed baby kale or spinach
1 cup cooked warm quinoa
1 cup shelled edamame, thawed from frozen
½ avocado, sliced
¼ cup matchstick-cut or grated radishes
½ cup matchstick-cut or grated carrots
1 scallion, thinly sliced (optional)
¼ cup sunflower seeds
6 Tbs. Ginger Dressing (see recipe below)

  1. In a large pan, bring ¼ cup of water to a boil over high heat. Add the kale and cook until tender, 1–2 minutes. Drain well.
  2. Arrange the kale and the remaining ingredients in 2 bowls. Top each bowl with 3 Tbs. of the Ginger Dressing.

Per serving (2 cups salad + 3 Tbs. dressing):

  • Calories: 450
  • Total fat: 24 g
  • Sat fat: 3.5 g
  • Carbs: 44 g
  • Fiber: 15 g
  • Total sugar: 8 g
  • Added sugar: 0 g
  • Protein: 20 g
  • Sodium: 570 mg

Ginger Dressing

No miso? No problem. Substitute reduced-sodium soy sauce and omit the water.

Time: 5 minutes
Makes 1 cup (16 Tbs.)

¼ cup white or red miso paste
1/3 cup applesauce
2 Tbs. rice vinegar
2 Tbs. minced fresh ginger
2 Tbs. peanut oil (or other neutral oil like grapeseed, safflower, or sunflower)
2 Tbs. water

  1. Combine all the ingredients in a blender and process until smooth. Store in the refrigerator for up to 1 week.
Photos: Kate Sherwood/CSPI.

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