With the arrival of the first sunny days and a little warmth in the air, the desire to spend time at the stove decreases while the craving for fresh, colorful and nutrient-rich dishes grows. If you’re looking for an idea for a light but satisfying lunch, this 3-Grain Salad with Tuna and Almonds is just what you need!
It’s a time-saving recipe perfect for those who have little time but don’t want to give up on taste. I chose a mix of wheat, barley and basmati rice for a versatile base, enriching it with the sweetness of peas and corn. The real secret touch? toasted sliced almonds and sunflower seeds, which give an irresistible crunch to every bite.
Whether for an outdoor picnic, your office packed lunch or a quick dinner on the terrace, this salad will become your faithful companion for the warm season. Let’s discover how to make it together!
OTHER RECIPES TO TRY
- Difficulty: Very easy
- Cost: Inexpensive
- Preparation time: 10 Minutes
- Cooking time: 12 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Spring, Summer, Spring, Summer and Autumn
Ingredients for 3-grain salad
- 1 package mix of cereals (wheat, barley and basmati rice, about 5.6 oz (160 g))
- 6 oz tuna in oil (drained (about 1 can))
- 2/3 cup peas (cooked or canned)
- 1/2 cup sweet corn
- 1 carrot (large)
- 12 olives (about 1.4 oz (about 12 olives), Taggiasca or Greek type)
- 2 tbsp sliced almonds (about 0.7 oz (about 20 g), roughly two generous tablespoons)
- to taste extra virgin olive oil
- to taste salt
- to taste pepper
- lemon juice (or apple cider vinegar: optional, to add freshness)
- 1 tbsp sunflower seeds (about 10 g)
Tools for 3-grain salad
- Pan
- Colander
- Grater
- Bowl
Steps for 3-grain salad
Here’s how to turn a few simple ingredients into a fresh, colorful one-dish meal with lots of different textures!
Recipe Steps
Cooking the cereals and peas: Boil the mix of wheat, barley and basmati rice in plenty of salted water following the cooking times indicated on the package. Vergara’s tip: If you use fresh peas, add them to the same pot as the cereals to cook them together and save time. If you use canned peas, simply rinse them well.
Preparing the vegetables:
While the cereals are cooking, peel the carrot and grate it using a coarse grater. This will help the carrot integrate perfectly with the grains, releasing its natural sweetness.
Cooling:
Once ready, drain the cereals and the peas. Run them quickly under cold water to stop the cooking and transfer them to a large bowl; gently fluff with a fork adding a drizzle of oil, so the grains remain well separated.
Dressing:
Add to the bowl the well-drained tuna, the corn, the grated carrots and the black olives. Dress everything with a generous drizzle of extra virgin olive oil, salt, pepper and, if you like a fresh note, some lemon juice or a tablespoon of apple cider vinegar. Mix carefully to distribute all the flavors evenly.
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The crunchy touch:
While the cereals cool, heat a small nonstick skillet and toast the sliced almonds and the sunflower seeds for a couple of minutes over medium heat, shaking the pan until they are lightly golden and fragrant. Just before serving, finish the dish with this crunchy mix. This step is essential to release all the aroma of the nuts and keep them crisp!
Your 3-Grain Salad is ready to enjoy! You can serve it immediately or let it rest in the refrigerator for an hour: the flavors will meld even better, making it perfect for your summer days. Enjoy!
Vergara’s word: with this salad you’ll make a great impression by bringing to the table all the freshness of our land!
Storage, tips, notes, variations, ...
This salad is extremely versatile! If you don’t have the three-cereal mix, you can make the same recipe using only rice (Basmati or Venere are great), only barley or spelt. You can also experiment with quinoa or couscous for an even quicker version.
For storage: The salad keeps perfectly in the refrigerator, sealed in an airtight container, for 2-3 days. It’s therefore ideal to prepare the evening before for the next day’s lunch.
FAQ (Questions and Answers)
Can I prepare the cereal salad in advance?
Absolutely yes! In fact, letting it rest a few hours in the refrigerator allows the flavors to meld better. Just remember to add the almonds and seeds right before serving to keep them crunchy.
What can I use instead of tuna?
For a vegetarian version you can replace the tuna with feta cubes or cooked chickpeas. If you prefer another fish option, smoked salmon or grilled mackerel would work perfectly.
