Vibrant Sesame Grain Salad
This Vibrant Sesame Grain Salad is a delightful medley of fresh vegetables, hearty grains, and protein, all brought to life with a zesty sesame dressing. The balance of textures and flavors in this dish is remarkable, as the crunchy sugar snap peas and broccoli contrast beautifully with the tender couscous, or your choice of grain. Packed with nutrition, this salad serves as a satisfying one-dish meal, perfect for lunch or dinner. Customize it to your liking by adding more vegetables or protein, or make it vegetarian by omitting the chicken. Whether served chilled or at room temperature, it's a dish that refreshes and invigorates your taste buds. Enjoy the versatility of this recipe and make it your own with seasonal ingredients!
N/A
Servings
180
Calories
15
Ingredients
Ingredients
chicken broth
1 1/2 cups (preferably low sodium)
soy sauce
1 teaspoon + 2 teaspoons (divided)
sesame oil
1 teaspoon + 1 teaspoon (divided)
couscous
1 cup (or other grain of choice)
scallions
2 (sliced)
bell pepper
1 large (chopped)
sugar snap peas
1 1/2 cups (trimmed)
broccoli florets
1 1/2 cups (cut into small pieces)
cooked chicken
1 cup (chopped (optional))
chickpeas
1 (14 ounce) can (rinsed and drained)
lemon juice
1/4 cup (freshly squeezed)
olive oil
2 tablespoons (extra virgin)
crushed red pepper flakes
1/4 teaspoon
slivered almonds
1/4 cup (toasted)
sesame seeds
1 tablespoon (toasted)
Instructions
1
In a medium saucepan, combine the chicken broth, 1 teaspoon of soy sauce, and 1 teaspoon of sesame oil. Bring to a rolling boil over medium-high heat.
2
Once boiling, add your grain of choice to a large mixing bowl and pour the hot broth mixture over it. Cover the bowl tightly with a lid or plastic wrap and let it sit to steam until the grain is tender. The time will vary based on the grain you choose—check the package instructions for guidance (typically 5-30 minutes).
3
While the grain is resting, prepare the vegetables. Steam the sugar snap peas for 1 minute, then add the broccoli florets and continue steaming for an additional 2 minutes, or until both are crisp-tender. Rinse them under cold water to stop the cooking process and drain well.
4
Once the grain has absorbed the broth and is fluffy, fluff it gently with a fork. Add in the scallions, chopped bell pepper, broccoli, sugar snap peas, and cooked chicken (if using) to the grain. Mix gently to combine and cover the bowl. Place it in the refrigerator to chill while you prepare the dressing.
5
In a small mixing bowl, whisk together the lemon juice, olive oil, remaining 2 teaspoons of soy sauce, crushed red pepper flakes, and the last teaspoon of sesame oil until the dressing is well blended.
6
Remove the chilled grain mixture from the refrigerator. Drizzle the dressing over the salad, then gently mix everything together until evenly coated. Finally, fold in the slivered almonds and toasted sesame seeds.
7
Serve the salad chilled or at room temperature, and enjoy a burst of flavor in every bite!
Nutrition Information
7.5g
Fat
21.7g
Carbs
9g
Protein
3.5g
Fiber
150mg
Sodium
Frequently Asked Questions
Frequently Asked Questions
What is the Vibrant Sesame Grain Salad?
It is a nutritious medley of fresh vegetables, hearty grains, and protein, tossed in a zesty sesame dressing that can be served chilled or at room temperature.
What grain is recommended for this recipe?
The recipe suggests using 1 cup of couscous, though you can use any grain of your choice.
How can I make this salad vegetarian?
You can make this dish vegetarian by omitting the cooked chicken and using vegetable broth instead of chicken broth.
How many calories are in a serving of this salad?
There are approximately 180 calories per serving.
What vegetables are included in the salad?
The salad features sugar snap peas, broccoli florets, scallions, and a large chopped bell pepper.
How is the grain prepared?
A boiling mixture of chicken broth, soy sauce, and sesame oil is poured over the grain, which is then covered and left to steam until tender.
How long should I steam the sugar snap peas?
The sugar snap peas should be steamed for 1 minute before adding the broccoli.
How long do the broccoli florets need to steam?
Broccoli florets should be steamed for an additional 2 minutes after being added to the snap peas, or until crisp-tender.
What is the purpose of rinsing the vegetables under cold water?
Rinsing them under cold water stops the cooking process to ensure they remain crisp and vibrant.
How much protein does this salad provide?
The recipe provides 9 grams of protein per serving.
What ingredients are in the sesame dressing?
The dressing consists of lemon juice, olive oil, soy sauce, crushed red pepper flakes, and sesame oil.
How much fat is in this recipe?
The salad contains 7.5 grams of fat per serving.
What is the total carbohydrate count?
There are 21.7 grams of carbohydrates per serving.
How much fiber is in the Vibrant Sesame Grain Salad?
The salad contains 3.5 grams of fiber per serving.
What is the sodium content per serving?
The recipe contains 150mg of sodium per serving.
What type of nuts are used for texture?
1/4 cup of toasted slivered almonds are added for crunch.
Do I need to toast the sesame seeds?
Yes, the recipe calls for 1 tablespoon of toasted sesame seeds to be folded in at the end.
How much chicken should I add if I want to include protein?
You can add 1 cup of chopped, cooked chicken.
Are chickpeas included in this recipe?
Yes, one 14-ounce can of rinsed and drained chickpeas is included.
What gives the dressing a spicy kick?
1/4 teaspoon of crushed red pepper flakes provides a bit of heat to the dressing.
Should the chicken broth be low sodium?
The recipe recommends using 1 1/2 cups of preferably low sodium chicken broth.
How much lemon juice is required for the dressing?
The dressing requires 1/4 cup of freshly squeezed lemon juice.
What kind of oil should be used in the dressing?
The recipe calls for 2 tablespoons of extra virgin olive oil.
Can I use raw bell peppers?
Yes, the large bell pepper is chopped and added to the grain mixture without being cooked.
Is the soy sauce added all at once?
No, the soy sauce is divided: 1 teaspoon goes into the broth and 2 teaspoons are whisked into the dressing.
How many total ingredients are used?
The recipe has an ingredient count of 15.
What is the recommended serving temperature?
The salad can be served either chilled or at room temperature.
Is the sesame oil divided in the recipe?
Yes, it is divided: 1 teaspoon is added to the broth and 1 teaspoon is added to the dressing.
How should the scallions be prepared?
Two scallions should be sliced before being added to the mixture.
Can this recipe be customized?
Yes, you can customize it by adding more vegetables, different proteins, or seasonal ingredients.