Grain Salad with Mango, Sprouts & Creamy Avocado Dressing

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Originally found on - by Megan Gordon 


The trick to making this salad into a quick weekday recipe is to make some of the components ahead of time. Cook a big batch of grains at the beginning of the week, which will keep for several days if covered and refrigerated. Alternatively activate some hulled buckwheat and you have a raw, gluten-free version.

This Avocado Dressing is silky, delicious, and boasts an entire serving of Greek yoghurt in each batch. Also wonderful as a light sandwich spread, or thinned out a bit (with oil or water) and used in a hearty lettuce salad.


For the dressing:

  • 1 ripe avocado, pitted and peeled
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon rice wine vinegar (or red wine vinegar or ACV)
  • 1 teaspoon kosher salt
  • Freshly ground black pepper
  • 1/4 cup Greek yoghurt

For the salad:

  • 1 1/2 cups raw grain (bulgur, quinoa, brown rice, spelt, freekah, sorghum, etc.)
  • 3/4 cup pepitas
  • 1 cup sunflower sprouts or radish sprouts
  • 3/4 cup chopped cilantro
  • 1/4 cup chopped flat-leaf parsley
  • 2 ripe medium mangos, peeled and cut into 1/2-inch dice
  • 1/2 teaspoon kosher salt
  • 1/2 avocado, diced (optional)


Cook the grains: Cook the grains according to directions in a medium saucepan (preferably by absorption method).

Toast the pepitas: In a 350°F preheated oven until fragrant, about 5-7 minutes. Set aside to cool.

Make the dressing: In the bowl of a food processor (or blender) combine the avocado, olive oil, lemon juice, vinegar, salt and a few grinds of pepper. Process until smooth. Add the yoghurt at the end and process until combined. Taste and season with additional salt and pepper if desired.

Assemble the salad: In your favourite large salad bowl, combine the cooked and cooled grains, 1/2 cup of toasted pepitas, 3/4 cups sprouts, cilantro, parsley, mango and salt. Fold in the avocado dressing and stir to combine. Top with remaining 1/4 cup toasted peptias and sprouts, as well as additional avocado if you’d like. Serve immediately. Store leftovers in an airtight container for up to 3 days. 

Organic & Local


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