Nutritious Mixed Grains Mediterranean Salad that is packed with fiber, flavor and deliciousness.
We are half through this week’s ‘Whole grain recipes’ theme and today’s dish is packed with whole grain goodness. This Mixed grain Mediterranean salad is easy to make and the only time consuming part of the dish is cooking the grains. It is worth making a big bowl of mixed grains, freeze the extra and you have wholesome meal in no time on another day.Recently I have been looking to replace our daily consumption of rice with whole grains. It is a little difficult because being a Sound Indian, rice is a daily matter for us. That was the reason why I wanted to do this week of Whole Grain recipes, so I get a chance to try new recipes and them to my repertoire. Thankfully I have quite a few interesting recipes and would definitely making them often now.
I bought a blend of ancient grains from Costco recently. It is a mix of pre-cooked bulgur, barley, wheat berries, red rice, oats and quinoa. Since the grains are precooked, this mix is quick and easy to cook. But if you using regular grains, then I would suggest soaking them for 4~6 hours. That would help in making the grains more easily digestible and quicker to cook.While the grains are cooking, marinate peppers and onion in vinegar and olive oil. Mix the veggies with cooked grains and herbs, and you have a filling meal in no time. I added some chickpeas to add protein to the dish and make it a one pot meal.
Here are some of my favorite Whole Grain salads:
Mixed Grain Mediterranean Salad Recipe
To make the Grains:
- 1 cup Mixed Grains (Rice, quinoa, oats, barley etc.)*
- 2~2½ cups Vegetable Stock or Water
- 1 Garlic clove, quartered
- 1 Small Onion, chopped
- 2 tbsp parsley
- 1 tbsp olive oil
For the Salad:
- 1 Small Red Onion, thinly chopped
- 1 Small Yellow Pepper, finely chopped
- 1 Small Red Pepper, finely chopped
- 1 tbsp red wine vinegar
- 1 tbsp extra virgin olive oil
- ¼ cup Black Olives
- 1 cup Cooked Chickpeas
- 2 tbsp Fresh Basil, finely chopped
- 2 tbsp Cilantro, finely chopped
- To taste Salt Pepper
- Combine onions and peppers in a small bowl and add vinegar and olive oil. Mix well and set aside to marinate for 30 minutes.
- In the mean time, combine the mixed grains with 2cups of water . Bring to a boil, lower the heat, cover and cook until all the water is absorbed and grains are tender, about 20~30 minutes. If using regular (not pre-cooked) grains, then adjust the water quantity and cooking time.
- Combine cooked grains, marinated veggies, olives, chickpeas, fresh herbs, olive oil, red wine vinegar, salt and pepper. Mix gently, taste and adjust the seasoning. Serve warm or at room temperature.
- Soak the grains for 4~6 hours to expedite the cooking process.