Green Goddess Grain Salad

Meal PrepHealthy SnacksHeathy BreakfastsHealthy Main Meals
Written By Nikki Lancaster

There’s a reason leftover grains can actually be better for your gut health.

When whole grains like brown rice, quinoa or freekeh are cooked, cooled, and then eaten, they form resistant starch – a type of fibre that feeds the beneficial bacteria in your gut microbiome. This process supports digestion, gut health, and overall metabolic health.

This Ancient Grain and Green Goddess Salad is a simple way to incorporate resistant starch and fibre-rich foods into your meals. It’s fresh, flavourful and practical for meal prep, making it perfect for lunches, light dinners, or summer entertaining.

Nutrition information provided as a guide. Individual needs and goals vary. For personalised support, book in to see one of our Accredited Dietitians.

Recipe Snapshot

  • Serves: 4 serves

  • Prep time: 25 minutes

  • Calories: 400 cal per serve

  • Carbohydrates: 65g per serve

  • Protein: 38g per serve

Dietitian-approved ancient grain salad with chicken and green goddess dressing. Gut healthy recipe.

Serves 4

Ingredients:

Overnight oat mixture:

  • 1 red onion, thinly sliced

  • ½ cup red wine vinegar

  • ½ cup water

  • 1 tablespoon caster sugar

  • 1 teaspoon fine salt

Dressing:

  • ¾ cup Greek yoghurt

  • ¼ cup extra virgin olive oil

  • 2 tablespoons lemon juice

  • 1 garlic clove, minced

  • ¼ cup fresh parsley

  • ¼ cup fresh chives

  • 2 tablespoons fresh basil

  • 1 teaspoon Dijon mustard

  • Salt & black pepper, to taste

Salad:

  • 200g canned lentils, drained and rinsed

  • 150g cooked whole grains (freekeh or brown rice)

  • ¼ cup dried currants

  • 1 Lebanese cucumber, diced

  • ½ cup fresh mint, chopped

  • 30g walnuts, roughly chopped

  • 2 cup rocket, washed

Method

  1. In a small bowl, combine red wine vinegar, water, sugar, and salt. Stir until sugar and salt are dissolved. Pour in red onion slices and ensure the liquid is covering the onion slices. Set aside to begin pickling.

  2. Blend dressing ingredients in a blender or Nutri-Bullet until smooth and combined well. Add water if dressing needs to be thinned out. Set aside.

  3. In a large bowl, combine lentils, whole-grains, currants, onion, and cucumber.

  4. Pour dressing over salad and toss gently.

  5. Fold through herbs, rocket, and drained pickled onions.

  6. Top with walnuts just before serving and enjoy!

Benefits:

Healthy dessert with microbiome-friendly ingredients for good gut health

Nikki Lancaster
Next

Tiramisu Overnight Oats