indian ancient grain salad

Indian Ancient Grain Salad

Mmmm, curry! Use any one of the 6 recommended ancient grains for this healthy Indian grain salad. It’s only about 321 calories per serving!


  • 1 cup cooked of any, or a combination of the following grains: quinoa, faro, spelt, barley, bulgur, amaranth, millet or buckwheat
  • 1 cup carrots and 1 cup parsnips, peeled, diced and boiled for 5 minutes. Let cool before adding to other ingredients.
  • ½ cup fresh cilantro, chopped
  • 1 red pepper, diced
  • ½ red onion, diced
  • ¼ cup olive oil
  • 2 tsp curry powder
  • 1 tsp apple cider vinegar
  • 1 Tbsp lime juice
  • 1 tsp maple syrup
  • 1 tsp cumin
  • 1 cup of chickpeas or cooked lentils
  • a dollop of 0%MF Greek yogurt on top (not shown)
  • 1 cup mango or nectarines, cubed
  • 1/3 cup of raisins


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.


Calories (kcal) 321 Protein (g) 11.1
Carbohydrates (g) 46.7 Fat (g) 10.7
Fibre (g) 10.2 Sodium (mg) 146