I decided to switch salad week up a little and introduce you to a healthy multigrain salad. No green leaves but tons of flavor from a healthy wild rice, black barley and daikon radish seed blend. 

Healthy Multigrain Salad

This salad could be a meal just by itself. It’s chock-full of nutty tasting grains, peppers, red onion, carrots and topped with crumbled raw milk goat feta from Redwood Hill Farm. I love green leafy salads but there’s something really satisfying about eating a heavier salad like this. The dressing is totally optional but I wouldn’t skip it. Roasted tomatoes and garlic are blended to a puree, mixed with olive oil, honey, salt and pepper. Drop a few tablespoons into the rice mix and boom! You have a perfect healthy lunch or dinner. Take it a step further and add sliced grilled chicken or roasted salmon.

I hope you’re loving this week of salads! Don’t forget to click on my photographs and they’ll open up for you in a separate frame!

Healthy Multigrain Salad

Healthy Multigrain Salad



Healthy Multigrain Salad

Healthy Multigrain Salad with Feta

Course: Salad
Cuisine: American
Prep Time: 30 minutes
Cook Time: 20 minutes
Total Time: 50 minutes
Servings: 4 people
Calories: 155kcal
Author: foodnessgracious
Healthy salad loaded with protein and feta cheese.
Print Recipe


  • For The Dressing:
  • 3 ripe roma tomatoes
  • 1 clove large garlic
  • 3 Tbsp fresh lime juice
  • 1 ounce honey
  • 3/4 cup extra virgin olive oil
  • For The Salad:
  • 4 cups of cooked rice/grain mixture
  • 1/4 cup red onion sliced thinly
  • 1/4 cup green pepper diced
  • 1/4 cup yellow pepper diced
  • 1 large carrot cut into matchsticks
  • 1/2 cup crumbled feta cheese
  • Salt and pepper
  • 3/4 cup fresh cilantro roughly chopped


  • Preheat the oven to 350 degrees F.
  • Slice the tomatoes in half and place on a baking tray. Bake in the oven for 10 mins until soft.
  • Place the tomatoes in a blender along with the garlic, lime juice and honey. Blend on low speed while slowly adding the olive oil.
  • Pour the dressing into a container and set aside in the refrigerator until ready to use.
  • In a large bowl combine the cooked rice, onion, peppers and carrot. Add about 1/2 cup of the dressing and mix through the rice. Add more dressing if desired.
  • Season with salt and pepper to taste.
  • Finally add the crumbled cheese and cilantro. Gently mix together and serve.
  • Garnish with extra cheese and cilantro on top.


Any grain combination would work for this salad. I used a bag of blended grains from Trader Joe's. You can use your favorite mix or just use wild rice.


Calories: 155kcal