I love salads full of lentils, beans, rice, nuts, dried fruit and whole grains.
I am not sure if it is my age, but I no longer think of whole grain as healthy food I should eat, but rather delicious food I want to eat.
Whole grains that work well in salads include wild rice, brown rice, bulgur, wheat berries, farro, barley, corn, millet and quinoa.
Their earthy, nutty flavour and chewy texture combined with fresh vegetables and fiery spices create dishes that are tasty and satisfying. And don’t forget healthy: whole grains provide protein, fibre, iron and B vitamins. The Whole Grain Council says research indicates that the benefits of whole grains include:
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- Stroke risk reduced 30 to 36 percent.
- Type 2 diabetes risk reduced 21 to 30 percent.
- Heart disease risk reduced 25 to 28 percent.
- Better weight maintenance.
Most studies show that eating three servings of whole grains a day provides the best benefit, but some studies have shown that eating just one serving can reduce risk.
People are often discouraged from using whole grains because of the cooking time required.
Most grains cook like rice, which means using a rice cooker is a great time saver.
Rice cookers cook until all the water has been completely absorbed by the rice or grain and then automatically switch over to the warm setting until they are ready to serve.
You can usually cook most grains in a rice cooker similarly to how you would cook them on the stove top. Some grains , such as millet and quinoa, must be cooked more carefully so that they retain their shape and don’t turn to mush.
Bulgur and couscous, which is technically a pasta, simply need to be soaked in hot water for a few minutes to cook.
I recently discovered that you can deepen the flavour of grains by toasting them for a few minutes in a skillet over medium heat. I have done this with nuts for years.
One last idea would be to cook whole grains in larger amounts and freeze or store extra in the refrigerator for up to two to three days.
Whole grain salads also keep well and taste even better the next day. Add leftover chicken, salmon or shrimp for a light lunch.
For this article, I have chosen salad recipes with a variety of whole grains and savoury flavours.
Asian barley and wild rice salad
- 1 cup wild rice 250 mL
- 4 cups chicken broth 1 L
- 1 cup pot or pearl barley 250 mL
- 2 medium red peppers, chopped
- 1/4 cup chopped green onions 50 mL
- 2 cups frozen corn, thawed 500 mL
- 1/3 cup soy sauce 75 mL
- 1/3 cup rice vinegar 250 mL
- 1/4 cup sesame oil 50 mL
- 2 cups chopped pecans 500 mL
In a large saucepan, bring wild rice and chicken broth to a boil. Reduce heat and simmer for 15 to 20 minutes. Add barley and continue simmering for an additional 40 minutes. Cover and let stand until all moisture is absorbed. Cool. Put barley mixture in a large serving bowl. Add all remaining ingredients except pecans; mix well. Place in fridge for two hours or overnight. Add pecans just before serving.
Hint: To toast pecan pieces, preheat oven to 350 F (180 C). Spread pecans on a cookie sheet. Place in oven and set timer for five minutes. Remove and let cool. Yield: about 12 servings. – Source: Alberta Barley Commission.
Wheat berry and apple salad
This whole grain side dish offers crunch with a refreshing taste.
- 1 cup wheat berries 250 mL
- 1/2 tsp. salt 2 mL
- 3 cups water 750 mL
- 1 cup finely chopped celery 250 mL
- 2 cups finely chopped apple 500 mL
- 1/2 cup finely chopped fresh mint 125 mL
- 1/2 cup finely chopped green onion 125 mL
Dressing:
- 2 tbsp. canola oil 30 mL
- 3 tbsp. apple cider vinegar 45 mL
- 2 tbsp. apple juice 30 mL
- 1 tbsp. honey 15 mL
- 2 tsp. finely minced fresh ginger 10 mL
Place wheat berries in a glass or ceramic bowl, cover with two inches (5 cm) of water and let sit overnight in refrigerator to soften. In the morning, drain water. Place berries in a small saucepan and add salt and three cups (750 mL) water.
Bring to a boil and then reduce heat and simmer for 45 to 55 minutes or until tender. Drain excess water and place berries in large mixing bowl.
Add celery, apples, mint and green onion and stir to combine.
In small bowl, whisk oil, vinegar, apple juice, honey and ginger together. Pour over salad. Flavours improve if salad is refrigerated for up to four hours before serving. Yield: Eight servings. Servings size: 3/4 cup (175 mL). Source: www.canolainfo.org.
Quinoa, black bean and mango salad
Quinoa, an ancient “grain” that’s actually an edible seed related to beets and spinach, makes a fantastic base for a salad. Its mild, nutty flavour lends itself well to soups, grainy breakfast cereals and anything in which you would use rice or couscous. It also has a lighter, fluffier texture than most whole grains and is a rich source of protein.
- 1 cup quinoa 250 mL
- 1 ripe mango, peeled and diced
- 1 small red or yellow pepper, seeded and diced
- 2 cups baby spinach, torn or sliced (packed) 500 mL
- 1 cup (half 19 oz can) black beans, rinsed and drained 250 mL
- 1/4 English cucumber, chopped
- 2-3 green onions, chopped, or 1/4 cup chopped red onion 60 mL
- 3 tbsp. canola oil 45 mL
- 2 tbsp. white wine or white balsamic vinegar 30 mL
- 2 tsp. honey 10 mL
- 1/2 tsp. curry powder or paste 2 mL
- 1/4 tsp. cumin 1 mL
Rinse quinoa well under cool water in fine sieve or in several changes of water. Drain well.
In large pot of boiling salted water set over medium heat, cook quinoa until tender but still firm to bite, about 15 minutes. This happens when the germ separates, making it look like a curly Q.
Drain well and return quinoa to pot off the heat. Cover with tea towel and replace lid, allowing it to steam and producing fluffy quinoa as it cools.
In large bowl, combine cooled quinoa, mango, pepper, spinach, black beans, cucumber and onions.
To make dressing, combine oil, vinegar, honey, curry and cumin in jar or small bowl and shake or whisk to blend.
Drizzle salad with dressing and toss until well coated.
Yield: Eight servings. Serving size: 1/2 cup (125 mL). Source: www.canolainfo.org.
Rosemary-feta pearl couscous salad
Pearl couscous looks just like that — pearls. These tender pearls of pasta are tossed with crunchy red peppers and cucumber, tender white beans and a generous amount of herbs, feta and a splash of fresh lemon. You’ll never think of pasta salad the same.
- 2 cups water 500 mL
- 1/2 cup uncooked farro or wheat berries 125 mL
- 1 1/4 cups grape tomatoes, quartered 300 mL
- 1 cup chopped fresh cilantro 250 mL
- 4 oz. fresh mozzarella petite balls or fresh mozzarella, cut into 1/2 inch (1 cm) cubes125 g
- 1/2 cup finely chopped red onion 125 mL
- 1 medium jalapeno, seeded, (if desired) and finely chopped
- 2 medium garlic cloves, minced
- 3 tbsp. canola oil 45 mL
- 1 tsp. grated lime zest 5 mL
- 2 tbsp. fresh lime juice 30 mL
- 1 tbsp. cider vinegar 15 mL
- 1/2 tsp. salt 2 mL
- 1 15 oz. can no-salt added black beans, rinsed and drained 443 mL
Bring water to a boil in a medium saucepan over high heat. Add the farro, reduce heat and simmer, uncovered, 15 to 18 minutes or until al dente. Drain in a fine mesh sieve and run under cold water to cool completely. Shake off excess liquid.
Meanwhile, in a large bowl, combine tomatoes, cilantro, mozzarella, onion, jalapeno, garlic, oil, zest, lime juice, vinegar and salt. Stir in the farro and beans.
Toss gently, until just blended. Serve immediately for peak flavors and texture.
Cook’s tip: For peak colour and texture, do not add the black beans until the time of serving. The acidity in the other ingredients will cause the beans to “muddle” slightly onto the other ingredients if allowed to stand for longer than 30 minutes.
Yield: 10 servings. Serving size: 1/2 cup (125 mL). Source: www.canolainfo.org.
If you haven’t tried the new “old” grains, now’s the time. They’re fun to eat and when you mix them up, they make an intriguing presentation. It’s also loaded with fibre and protein.
Three-grain salad with goat cheese
- 4 cups water 1 L
- 1/2 cup dried lentils, sorted for stones and shriveled lentils and rinsed 125 mL
- 1/3 cup uncooked quick cooking bulgur 75 mL
- 1/3 cup quinoa 75 mL
- 1/3 cup quick cooking brown rice 75 mL
- 1 medium red bell pepper, diced
- 1/2 cup finely chopped red onion 125 mL
- zest of 2 large lemons
- 3 tbsp. fresh lemon juice 45mL
- 1/4 cup canola oil 60 mL
- 1/4 tsp. dried pepper flakes 1 mL
- 1 cup chopped fresh mint or Italian parsley 250 mL
- 1 tsp. salt 5 mL
- 3 oz. hard or semi-soft goat cheese, crumbled 90 g
- 12 large romaine lettuce leaves
In a large saucepan, bring water and lentils to a boil over high heat. Reduce the heat, cover and simmer for 10 minutes. Stir in the bulgur, quinoa and rice. Cover and cook for 12 to 13 minutes, or until the lentils are just tender. Drain in a fine mesh sieve. Run under cold water to cool quickly. Drain well. Transfer to a large bowl.
Meanwhile, in a large bowl, combine the bell pepper, onion, lemon zest and juice, oil and pepper flakes. Stir until well blended.
Stir in the drained lentil mixture and the mint. Toss gently or until well blended. Season with salt. Gently fold in the goat cheese and serve on lettuce leaves. Yield: 12 servings. Serving size: 1/2 cup (125 mL) lentil mixture and 1 lettuce leaf per serving Source: www.canolainfo.org.
Cilantro, black bean and farro salad
Farro is a type of wheat common in Italian cooking. It has a nutty flavour with a slightly crunchy texture. Although it’s a distant cousin to the wheat berry, it cooks in a fraction of the time. Farro can be found in health food stores or substituted with wheat berries.
- 2 cups water 500 mL
- 3/4 cup uncooked whole wheat or regular couscous 175 mL
- 1 medium red bell pepper, seeded and diced
- 1 medium cucumber, seeded and diced
- 1/3 cup finely chopped red onion 75 mL
- 1 cup lightly packed spinach, coarsely chopped 250 mL
- 1/2 (15 oz.) can no-salt added navy or cannellini beans, rinsed and drained 220 mL
- 1 tbsp. chopped fresh rosemary 15 mL
- 1 medium garlic clove, minced
- 2 tbsp. canola oil 30 mL
- 1 tsp. grated lemon zest 5 mL
- 2 tbsp. fresh lemon juice 30 mL
- 1 tbsp. cider vinegar 15 mL
- 1/2 tsp. salt 2 mL
- 1/4 tsp. coarsely ground black pepper 1 mL
- 3/4 cup reduced fat feta, crumbled 175 mL
Bring the water to boil in a medium saucepan over high heat. Stir in the couscous, return to a boil, reduce heat, cover tightly and simmer 10 to 12 minutes or until tender.
Drain in a fine mesh sieve and run under cold water to cool completely. Shake off excess liquid.
Meanwhile, in a large bowl, combine pepper, cucumber, onion, spinach, beans, rosemary, garlic, oil, zest, lemon juice, vinegar, salt and pepper.
Stir in the couscous and toss until well blended. Gently stir in the feta. Yield: 10 servings. Serving size: 1/2 cup (125 mL). Source: www.canolainfo.org.
Warm curried lentil salad
- 1 tbsp. olive oil 15 mL
- 1 (whole) small red onion, sliced thinly
- 1 tbsp. Madras curry powder 15 mL
- 3 tbsp. red wine vinegar 45 mL
- 1 tbsp. honey 15 mL
- 1 1/2 cups fully cooked lentils or canned lentils, drained and rinsed 375 mL
- dash of sea salt and ground black pepper
- 5 cups arugula 1.25 L
- 1 tbsp. lemon juice 15 mL
- 1/2 cup dried cranberries (reserve 1 tbsp./15 mL for garnish) 250 mL
- 1/4 cup toasted pumpkin seeds (reserve 1 tbsp./15 mL for garnish) 60 mL
Saute onion with oil and a dash of salt and black pepper for three to five minutes on medium heat, or until the onions are rendered and golden. Add the curry powder and continue to cook for another five minutes on low-medium heat. Deglaze with red wine vinegar. Add the honey and lentils. Continue to stir until the lentils are heated through.
Combine arugula, oil, lemon juice, cranberries, and seeds, and season with salt and black pepper in a separate bowl.
Combine reserved onion mixture with greens. Plate the salad quickly, garnish with dried cranberries and toasted seeds and serve. Serves four to six. – Source: www.lentils.ca.
Dorothy Sandercock is a home economist in the agrifood trade and former greenhouse grower from Lloydminster, Sask. She writes a blog at prairiekitchencompanion.blogspot.ca. Contact: food@producer.com.
