Mixed Grain Salad
Use this recipe as a template to create a whole range of grain salads by swapping in your favourite combination of mixed grains and veggies, plus protein too if eating as a main course.
Ingredients
- 300 g cooked mixed grains See Recipe Notes
- ⅔ cucumber
- 2 large tomatoes
- 1 medium red onion
- ½ red pepper
- 60 g kale or other greens, tough stems discarded weight after prep
- 1 small bunch fresh herbs e.g. mint, parsley, dill, chives tough stems removed
Dressing
- 6 tbsp extra virgin olive oil
- 3 tbsp red wine vinegar
- 2 cloves garlic finely chopped
- ½ tsp salt
- ¼ tsp black pepper
- 1-2 tsp sugar or other sweetener optional
Optional extras
- feta cheese, diced or crumbled
- cold cooked chicken
- cold cooked fish e.g. salmon, tuna, mackerel flakes
- toasted nuts e.g. walnuts, hazelnuts
- cooked pulses e.g. chickpeas, lentils
Instructions
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Put all the Dressing ingredients in a lidded jar and shake to combine. Taste and adjust seasoning or acidity if necessary. Replace the lid and set aside.
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Put the cooked grains into a large salad bowl.
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De-seed the cucumber and tomatoes if liked, then dice them along with the onion and red pepper. Roughly chop the kale and herbs. Toss all into the cooked grains.
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Shake the dressing again and pour over the salad. Toss well, taste again and adjust seasoning if needed. If including any of the optional extra, toss these in too.
Set aside in the fridge for at least 30 minutes so the grains can absorb the dressing before serving.
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Best eaten on the day of making or the next day.
Alternatively: toss the dressing with the grains only and store in the fridge for 3-4 days, adding the vegetables, herbs and any extras on the day of eating.
Recipe Notes
While you can buy packets of cooked mixed grains, it's much cheaper to cook and create your own. I recommend making a large batch and freezing in portions. In this recipe I used a mixture of brown rice, bulgur wheat, wholegrain spelt, couscous, and quinoa.