Three grain salad with goat cheese

If you haven’t tried the new “old” grains, now’s the time
Recipe and photo provided by
Three-grain salad with goat cheese on a lettuce leaf.
12 servings / 45 min

Prep 20 min / Cook 25 min

This combination of grains makes an intriguing presentation that's loaded with fibre and protein.

  • 4 cups (1 L) water
  • 1/2 cup (125 mL) dried lentils, rinsed and sorted for stones and shriveled lentils
  • 1/3 cup (75 mL) medium bulgur
  • 1/3 cup (75 mL) quinoa
  • 1/3 cup (75 mL) quick-cooking brown rice
  • 1 medium red bell pepper, diced
  • 1/2 cup (125 mL) finely chopped red onion
  • zest of 2 large lemons
  • 3 tbsp (45 mL) fresh lemon juice
  • 1/4 cup (50 mL) canola oil
  • 1/4 tsp (1 mL) dried pepper flakes
  • 1 cup (250 mL) chopped fresh mint or Italian parsley
  • 3 oz (90 g) hard or semi-soft goat cheese, crumbled
  • 12 large romaine lettuce leaves
  1. In a large saucepan, bring water and lentils to a boil over high heat. Reduce heat, cover and simmer for 10 minutes. Stir in bulgur, quinoa and rice. Cover and cook for 12-13 minutes, or until lentils are just tender. Drain in a fine mesh sieve. Run under cold water to cool quickly. Drain well. Transfer to a large bowl.
  2. Meanwhile, in a large bowl, combine bell pepper, onion, lemon zest and juice, canola oil and pepper flakes. Stir until well blended.
  3. Stir in drained lentil mixture and mint. Toss gently until well blended. Gently fold in goat cheese and serve on lettuce leaves.
Nutritional info per serving (1/2 cup and one lettuce leaf)
  • Calories 130
  • Protein 4 g
  • Total fat 7 g
    Saturated fat 2 g
    Cholesterol 5 mg
  • Carbohydrates 12 g
    Fibre 3 g
    Sugars 1 g
    Added sugars 0 g
  • Sodium 40 mg
  • Potassium 150 mg

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