Ancient Grains Salad



whole grain salad in bowl
 
With the new #CanadasFoodGuide recommendations, have you been trying to include more whole grains in your diet? I know I have! Here is a great recipe I found that has not one, not two, but THREE different whole grains! Quinoa, Millet, and Bulgur.

 
quinoa, millet and bulgur in shot glasses
Quinoa, Millet, Bulgur!
 
Ingredients
  • Bulgur 1/4 cup
  • Millet 1/4 cup
  • Quinoa 1/4 cup
  • Raisins 1/4 cup
  • Chopped parsley 1/2 cup
  • Chopped celery 1/4 cup
  • Chopped sweet red pepper 1/4 cup
  • Chopped apple 1/4 cup

ingredients for the salad on a cutting board or displayed in bowls
Directions
1. In a large bowl, pour 1 cup of boiling water over the bulgur. Cover and let stand for 30 minutes. After 30 minutes, drain any remaining water.
adding water to millet
2. Meanwhile, in a saucepan, bring 1 1/2 cups of water to boil; add the millet and reduce heat to medium. Simmer, uncovered for 5 minutes. Add the quinoa; simmer, uncovered for 12 minutes or until all the water is absorbed.

3. In a separate saucepan, bring 1/2 cup of water to boil; add the raisins and boil for 4 minutes or until the raisins are plump and water is reduced to 1/4 cup. Drain the raisins, but keep the water! You will use the raisin water as part of the vinaigrette for the salad.

raisins on a spoon with a bowl of raisin water
Raisin Water!

4. Add millet, quinoa, raisins, and chopped parsley, celery, red pepper, and apples to bulgur, and mix together.

Vinaigrette
  • Cider vinegar 2 tablespoons
  • Olive oil 2 tablespoons
  • Raisin water 1/4 cup (reserved from boiling raisins)
  • Garlic clove, minced 1
  • Dijon mustard 1 teaspoon
  • Salt 1/4 teaspoon
  • Pepper 1/4 teaspoon 
ingredients for vinaigrette displayed on cutting board and in bowls
 

1. In a small bowl, whisk together the cider vinegar, olive oil, raisin water, garlic, mustard, salt and pepper. Pour over salad and stir.

I like to let this salad sit overnight in the fridge, so the flavours from the vinaigrette have a chance to soak into the salad. This salad is a dish for lunch, or as a side at dinner. Try it out with your family, or bring it to your next potluck this summer. Enjoy!

bowl of grain salad with a small serving on a plate
 
Check out our past blog All About Whole Grains and Canada's Food Guide for more information on different whole grains.
 
 
Kaitlyn Studenny
Dietetic Intern 
 
Recipe adapted from Brescia University College Foods & Nutrition 2232 Recipe Book  


Comments

Post a Comment