With the arrival of the first sunny days and a little warmth in the air, the desire to stand by the stove fades while the craving for fresh, colorful and nutrient-rich dishes grows. If you’re looking for an idea for a light but filling lunch, this Three-grain Salad with Tuna and Almonds is just the thing for you!
It’s a “time-saving” recipe perfect for those short on time who don’t want to give up flavor. I chose a mix of wheat, barley and basmati rice to have 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 crunchy note to every bite.
Whether for a picnic outdoors, your office “schiscetta” or a quick dinner on the terrace, this salad will become your faithful companion for the warm season. Let’s discover how to prepare it together!
OTHER RECIPES TO TRY
- Difficulty: Very easy
- Cost: Budget-friendly
- Preparation time: 10 Minutes
- Cooking time: 12 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Spring, Summer, Spring, Summer and Autumn
- Energy 845.06 (Kcal)
- Carbohydrates 106.76 (g) of which sugars 7.69 (g)
- Proteins 41.11 (g)
- Fat 28.44 (g) of which saturated 3.45 (g)of which unsaturated 9.97 (g)
- Fibers 10.07 (g)
- Sodium 726.24 (mg)
Indicative values for a portion of 350 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for the three-grain salad
- 1 package mixed grains (wheat, barley, basmati rice about 160 g (about 1 US cup / 5.6 oz))
- 6 oz tuna in oil (drained)
- 2/3 cup peas (boiled or canned (about 100 g))
- 1/2 cup sweet corn (about 80 g)
- 1 large carrot ( )
- 12 olives (about 40 g (Taggiasca or Greek))
- 2 tbsp sliced almonds (about 20 g (about 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 the three-grain salad
- Pot/Pan
- Colander
- Grater
- Bowl
Steps for the three-grain salad
Here is how to transform a few simple ingredients into a fresh, colorful one-dish meal with a variety of textures!
Recipe steps
Cooking the grains and peas: Boil the mix of wheat, barley and basmati rice in plenty of salted water following the cooking times on the package. Vergara’s tip: If you use fresh peas, drop them into the same pot with the grains to cook them together and save time. If you use canned peas, simply rinse them well.
Preparing the vegetables:
While the grains cook, peel the carrot and grate it using a coarse grater. This will allow the carrot to blend perfectly with the grains, releasing its natural sweetness.
Cooling:
Once ready, drain the grains and the peas. Run them briefly under cold water to stop the cooking and transfer them to a large bowl, gently fluffing with a fork and adding a drizzle of oil so the grains remain well separated.
Dressing:
Add the well-drained tuna, the corn, the grated carrots and the black olives to the bowl. 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 grains cool, heat a small nonstick pan and toast the sliced almonds and sunflower seeds for a couple of minutes over medium heat, shaking the pan until they’re 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 Three-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 all the freshness of our land to the table!
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Storage, tips, notes, variations, ...
This salad is extremely versatile! If you don’t have the three-grain 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 faster 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 & Answers)
Can I prepare the grain salad in advance?
Absolutely yes! In fact, letting it rest a few hours in the refrigerator helps the flavors meld. 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 cubes of feta or cooked chickpeas. If you prefer another fish option, smoked salmon or grilled mackerel would be perfect.
