asian ancient grain salad

Asian Ancient Grain Salad

If you love Asian food, you should try this nutritious (and calorie – conscious) salad. Use any one (or a combination) of the 6 recommended ancient grains.


  • 1 cup cooked of any, or a combination of the following grains: quinoa, farro, spelt, barley, bulgur, amaranth, millet or buckwheat
  • 1 cup carrots, peeled and diced
  • 1 cup snap peas, chopped
  • ½ cup of peas
  • ½ cup of bok choy, chopped
  • 2 sprigs green onions, sliced
  • 1 cup of shelled edamame
  • 1 block of firm tofu, cubed
  • ½ cup of pineapple chunks or 1/3 cup of craisins
  • Sriracha hot sauce (optional)

For the dressing

  • 3 Tbsp sesame oil
  • 2 Tbsp seasoned rice vinegar
  • 2 tsp dark soy sauce
  • 1 garlic clove, minced


1. To cook grains, use 2:1 ratio of water to grain. Once boiling, reduce to simmer until all liquids are absorbed (15-20 minutes).
2. Whisk dressing ingredients together in a bowl.
3. Toss vegetables, grains, and optional ingredients as desired, in a large bowl.
4. Drizzle with dressing and toss again. Add salt and pepper to taste.


  • Adding the protein option makes the dish a complete meal!
  • For even more veggies, serve on top of mixed greens.


(Per Serving)

Calories (kcal) 246 Protein (g) 11.8
Carbohydrates (g) 30 Fat (g) 11.5
Fibre (g) 6.2 Sodium (mg) 147