Healthy Grain Salad
Servings: 4
This Healthy Grain Salad is a delicious, filing salad that's great for entertaining and so delicious.
Ingredients
- 180 g brown rice (1 cup)
- 150 g puy (French) lentils (¾ cup)
- 1 red onion/s -peeled, halved and sliced
- 30 g pumpkin seeds (¼ cup) toasted
- 25 g flaked almonds (¼ cup) toasted
- 35 g pine nuts (¼ cup) toasted
- 45 g currants (½ cup)
- 3 tbsp capers -drained
- 1 bunch/s fresh coriander leaves -washed and picked off the stems
- ½ bunch/s fresh parsley leaves -finely chopped
Dressing
- 1 lemon/s -juice and zest one
- 3-4 tbsp extra virgin olive oil -extra virgin
- Sea salt and freshly ground black pepper -to taste
Yoghurt and tahini sauce
- 250 g natural, Greek or coconut yoghurt (1 cup)
- 1 tbsp hulled tahini
- 1 tsp sea salt - or to taste
Instructions
- Allow to cool and place in a salad bowl. Add the onion, nuts, seeds, currants, capers, coriander and parsley. Toss together until well combined.
- For the dressing, mix the oil, lemon juice, and zest together well.
- For the yoghurt sauce, mix the ingredients together in a small serving bowl or jug.
- Prior to serving, dress the salad and toss well to coat the grains.
- Serve with the yoghurt in a small side dish or jug.
Store
- Store in an airtight container in the fridge.
Notes
More vegetables
Feel free to add extra vegetables such as grated carrot, slices of radish or cherry tomatoes would work well.Dairy-free and vegan
Serve with hummus or sub the yoghurt for coconut yoghurt.Grain-free
Substitute the rice with quinoa. I do this version often though I think the brown rice adds a nice crunchy texture.Onion-free
Replace the onion with 5 sliced radish.Legume-free
Substitute the lentils with quinoa.Nut-free
Replace the pine nuts and almonds with sunflower and sesame seeds.Make a meal of it
- Add slices of lamb (I often make this when I have a little lamb left over from a roast, but not quite enough for a whole meal).
- Also, add crumbled feta and mint leaves for a delicious Greek-inspired meal.
- Add a fillet of grilled or barbecued salmon smeared with horseradish cream. The capers in the salad work really well with fish. Throw in a few dill leaves.
- Add grilled chicken and slices of apple for a fresh, uplifting salad.