Three-Grain Salad with Spicy Peanut Dressing

SmartPoints® value per serving
Total Time
1 hr 5 min
20 min
45 min
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.


Uncooked long grain brown rice

½ cup(s)

Uncooked pearl barley

½ cup(s), pearl variety

Uncooked wild rice

½ cup(s)

Smooth reduced fat peanut butter

2 Tbsp

Rice vinegar

2 Tbsp, seasoned

Low sodium soy sauce

2 Tbsp

Fat free vegetable broth

2 Tbsp, low-sodium


1 Tbsp

Dark sesame oil

1 Tbsp

Garlic clove(s)

2 medium clove(s), minced

Ginger root

2 tsp, fresh, peeled and minced

Red pepper flakes

½ tsp

Yellow pepper(s)

1 medium, seeded and diced

Sweet red pepper(s)

1 medium, seeded and diced

Uncooked scallion(s)

6 medium, thinly sliced

Uncooked carrot(s)

2 medium, cut into 1⁄4-inch dice


½ cup(s), fresh, chopped

Unsalted dry roasted peanuts

¼ cup(s)


  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.


The salad can be prepared several hours ahead of time, making it a perfect dish for entertaining, potluck suppers, and picnics.Sprinkle each salad with just a teaspoon of peanuts instead of a tablespoon and save about a POINT.