Ancient Grains Salad

whole grain salad in bowl


With the new #CanadasFoodGuide recommendations, have you been trying to include more whole grains in your diet? I know I have! Here is a great recipe I found that has not one, not two, but THREE different whole grains! Quinoa, Millet, and Bulgur.


quinoa, millet and bulgur in shot glasses
Quinoa, Millet, Bulgur!



1. In a large bowl, pour 1 cup of boiling water over the bulgur. Cover and let stand for 30 minutes. After 30 minutes, drain any remaining water.

adding water to millet

2. Meanwhile, in a saucepan, bring 1 1/2 cups of water to boil; add the millet and reduce heat to medium. Simmer, uncovered for 5 minutes. Add the quinoa; simmer, uncovered for 12 minutes or until all the water is absorbed.

3. In a separate saucepan, bring 1/2 cup of water to boil; add the raisins and boil for 4 minutes or until the raisins are plump and water is reduced to 1/4 cup. Drain the raisins, but keep the water! You will use the raisin water as part of the vinaigrette for the salad.

raisins on a spoon with a bowl of raisin water
Raisin Water!

4. Add millet, quinoa, raisins, and chopped parsley, celery, red pepper, and apples to bulgur, and mix together.


  • Cider vinegar 2 tablespoons
  • Olive oil 2 tablespoons
  • Raisin water 1/4 cup (reserved from boiling raisins)
  • Garlic clove, minced 1
  • Dijon mustard 1 teaspoon
  • Salt 1/4 teaspoon
  • Pepper 1/4 teaspoon 
ingredients for vinaigrette displayed on cutting board and in bowls


1. In a small bowl, whisk together the cider vinegar, olive oil, raisin water, garlic, mustard, salt and pepper. Pour over salad and stir.

I like to let this salad sit overnight in the fridge, so the flavours from the vinaigrette have a chance to soak into the salad. This salad is a dish for lunch, or as a side at dinner. Try it out with your family, or bring it to your next potluck this summer. Enjoy!

bowl of grain salad with a small serving on a plate




Kaitlyn Studenny

Dietetic Intern 


Recipe adapted from Brescia University College Foods & Nutrition 2232 Recipe Book  

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