Three-Grain Salad with Spicy Peanut Dressing
11
Points®
Total time: 1 hr 5 min • Prep: 20 min • Cook: 45 min • Serves: 4 • Difficulty: Easy
Brown rice, barley, and wild rice give a subtle variety of colors and textures, while crisp, colorful vegetables add crunch and vibrant color to this healthy salad.
Ingredients
Uncooked long grain brown rice
½ cup(s)
Uncooked pearl barley
½ cup(s), pearl variety
Uncooked wild rice
½ cup(s)
Peanut butter (reduced fat, with sugar and oil)
2 Tbsp
Unseasoned rice vinegar
2 Tbsp, seasoned
Less sodium soy sauce
2 Tbsp
Vegetable broth
2 Tbsp, low-sodium
Honey
1 Tbsp
Dark sesame oil
1 Tbsp
Garlic
2 clove(s), minced
Fresh ginger
2 tsp, fresh, peeled and minced
Red pepper flakes
½ tsp
Yellow bell pepper
1 medium, seeded and diced
Red bell pepper
1 medium, seeded and diced
Scallions
6 medium, thinly sliced
Carrots
2 medium, cut into 1⁄4-inch dice
Cilantro
½ cup(s), fresh, chopped
Unsalted dry roasted peanuts
¼ cup(s)
Instructions
1
Place the brown rice, barley, and wild rice in a large saucepan. Add enough water to cover by 2 inches; bring to a boil. Reduce the heat and simmer, covered, until the rice mixture is tender, 30–40 minutes. Drain the rice mixture and place in a shallow baking pan, separating the grains with a fork. Let stand, uncovered, at room temperature to cool, about 20 minutes.
2
Whisk together the peanut butter, vinegar, soy sauce, broth, honey, sesame oil, garlic, ginger, and crushed red pepper in a large bowl.
3
Add the rice mixture, the yellow and red bell peppers, the scallions, carrots, and cilantro to the peanut butter mixture; toss to coat. Serve sprinkled with the peanuts. Yields 1 1⁄2 cups salad and 1 tablespoon peanuts per serving.
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