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Whole Grain Vegetable Salad

Whole grains and vegetables provide plenty of vitamin C and E. which promote strong bones, while studies have shown that olive oil is a pain reliever and natural anti-imflammatory ingredient.

Recipe Source:

Prep Time: 

30 minutes

Number of Servings: 


  • 1/2 yellow or orange bell pepper, cut into bite-size pieces
  • 1/2 tomato, seeded, cut into bite-size pieces
  • 1/4 c radish, chopped
  • 1/4 c red onion, chopped
  • 1/2 c dried fruit (apricots, raisins, dates, figs, or currants), finely chopped
  • 2 Tbsp toasted pine nuts, sesame seeds, or sunflower seeds, or chopped almonds, walnuts, or pecans
  • 3 oz low-fat mozzarella cheese, diced
  • Salt and freshly ground black pepper, to taste
  • 3 c cooked (and cooled) brown rice, quinoa or wild rice
  • Juice of 1 lime
  • 2 Tbsp extra-virgin olive oil
  • 2 Tbsp fresh chives 
  • 1 Tbsp fresh mint
  • 1 Tbsp fresh cilantro
  1. In a large bowl, gently mix bell pepper, tomato, radish, onion, dried fruit, nuts (or seeds), and cheese.
  2. Season to taste with salt and pepper.
  3. Fluff the cooled rice or grain with a fork. Season to taste with salt and pepper and add to the vegetable mixture.
  4. In another bowl whisk together the lime juice, oil, and herbs. Drizzle over the salad and mix in lightly. 
Nutrition Information: 

Per serving: 209 Calories, 8 g Protein, 36 g Carbohydrates, 3 g Fiber, 4 g Total fat (1 g sat, 2 g mono, 1 g poly), 119 mg Sodium, Manganese, Phosphorus, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, C, Calcium, Copper, Magnesium, Selenium, Zinc