Whole grains that
work well in salads include wild rice, brown rice, bulgur, wheat berries,
farro, barley, corn, millet and quinoa. Their earthy, some say, nutty flavour
and chewy texture combined with fresh vegetables and fiery spices create dishes
that are not only tasty but satisfying.
And don’t forget healthy… whole grains provide protein, fiber, iron, B
vitamins and more. According to
the Whole Grain Council (www.wholegraincouncil.org)
research indicates that the benefits of whole grains include:
· stroke
risk reduced 30-36%
· type
2 diabetes risk reduced 21-30%
· heart
disease risk reduced 25-28%
· better
weight maintenance
Most studies show the
best benefit from consuming 3 servings of whole grains daily, however, some studies
even showed reduced risk from including just one serving!
Often people are
discouraged from using whole grains because of the cooking time required. As
most grains cook like rice, a great time saver is to use your rice cooker. Rice
cookers magically cook until all the water has been completely absorbed by the
rice or grain, and then automatically switch over to the warm setting hold your
rice or grain until you are ready serve. Generally, you can cook most grains in
the rice cooker similarly to how you would cook them on the stove top. Some
grains like millet and quinoa must be cooked more carefully so that they retain
their shape and don’t turn to mush. Bulgur and couscous (technically a pasta)
simply need to be soaked in hot water for a few minutes to cook.
One thing I have
discovered recently is 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 2 to 3 days. Speaking
of storage, if you do have leftover salad, whole grain salads 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! Enjoy!
Cilantro
and Black Bean, Farro Salad
Farro is a type of
wheat common in Italian cooking. It has a nutty flavor 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 substitute
with wheat berries!
Ingredients:
2 cups water 500 mL
1/2 cup uncooked faro 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) cubes 125 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/443 mL) can no-salt added black beans, rinsed and
drained
Instructions:
1. In a medium saucepan, bring
water to a boil over high heat. Add the farro, reduce heat and simmer,
uncovered, 15-18 minutes or until al dente. Drain in fine mesh sieve and run
under cold water to cool completely. Shake off excess liquid.
2. Meanwhile, in a large bowl,
combine tomatoes, cilantro, mozzarella, onion, jalapeno, garlic, canola 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 color and texture, do not add
the black beans until 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: ½ cup
(125 mL).
Source:
www.canolainfo.org
Quinoa,
Black Bean & 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’d use rice or couscous. With
a lighter, fluffier texture than most whole grains, quinoa is also a rich
source of protein.
Ingredients:
- 1 cup quinoa 250 mL
- 1 ripe mango, peeled and diced
- 1 small red or yellow pepper, seeded and diced
- 2 cups (packed) baby spinach, torn or sliced 500 mL
- 1 cup (half 19 oz/540 mL 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
Dressing:
- 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
Instructions:
1. Rinse
quinoa well under cool water in fine sieve or in several changes of water.
Drain well.
2. In
large pot of boiling salted water set over medium heat, cook quinoa until
tender but still firm to bite, about 15 minutes. It’s done when germ separates,
making it look like a curly Q.
3. Drain
well and return quinoa to pot off heat. Cover with tea towel and replace lid,
allowing it to steam and producing fluffy quinoa as it cools.
4. In
large bowl, combine cooled quinoa, mango, pepper, spinach, black beans,
cucumber and onions.
5.
To make dressing, combine canola oil, vinegar, honey, curry and cumin in jar or
small bowl and shake or whisk to blend.
6. Drizzle
salad with dressing and toss until well coated.
Yield: 8 servings. Serving size: 1/2 cup (125 mL).
Yield: 8 servings. Serving size: 1/2 cup (125 mL).
Source:
www.canolainfo.org
3-Grain
Salad with Goat Cheese
If you haven’t tried
the new “old” grains, now’s the time…they’re fun to eat and when you mix them
up it makes an intriguing presentation (and it’s loaded with fiber and protein,
too!)
Ingredients:
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
Instructions:
1. 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 12-13
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.
2. Meanwhile, in a large bowl,
combine the bell pepper, onion, lemon zest and juice, canola oil and pepper
flakes. Stir until well blended.
3. 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
Asian Barley
and Wild Rice Salad
Ingredients:
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
¼ 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
¼ cup sesame oil 50 mL
2 cups chopped pecans 500 mL
4 cups chicken broth 1 L
1 cup pot or pearl barley 250 mL
2 medium red peppers, chopped
¼ 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
¼ cup sesame oil 50 mL
2 cups chopped pecans 500 mL
Instructions:
1. 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.
2. 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 350⁰F (180⁰C). Spread
pecans on a cookie sheet. Place in oven and set timer for 5 minutes. Remove
from oven and let cool.
Makes approximately
12 servings.
Wheat
Berry and Apple Salad
This whole-grain side
dish offers crunch with a refreshing taste.
Ingredients:
Salad:
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
Instructions:
1. In glass or ceramic bowl,
place wheat berries. Cover with 2 inches (5 cm) water and let sit overnight in
refrigerator to soften. In morning, drain water. Place berries in small
saucepan, add salt and 3 cups (750 mL) water. Bring to a boil and then reduce heat
and simmer for about 45-55 minutes or until tender. Drain any excess water and
place berries in large mixing bowl.
2. Add celery, apples, mint
and green onion and stir to combine.
3. In small bowl, whisk canola
oil, vinegar, apple juice, honey and ginger together. Pour over salad. Flavours
improve if salad is refrigerated for up to 4 hours prior to serving.
Yield: 8 servings.
Servings Serving Size: 3/4 cup (175 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!
Ingredients:
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/443 mL) can no-salt added navy or
cannellini beans, rinsed and drained
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
¾ cup reduced fat feta, crumbled 175 mL
Instructions:
1. In a medium saucepan, bring
the water to boil over high heat. Stir in the couscous, return to a boil,
reduce heat, cover tightly and simmer 10-12 minutes or until tender. Drain in
fine mesh sieve and run under cold water to cool completely. Shake off excess
liquid.
2. Meanwhile, in a large bowl,
combine pepper, cucumber, onion, spinach, beans, rosemary, garlic, canola oil,
zest, lemon juice, vinegar, salt and pepper.
3. Stir in the couscous and
toss until well blended. Gently stir in the feta.
Yield: 10
servings.
Serving size: ½ cup
(125 mL).
Source:
www.canolainfo.org
Warm Curried Lentil Salad
Ingredients:
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
1½ cup fully
cooked lentils or canned lentils, drained and rinsed 375 mL
dash - sea salt
and ground black pepper
5 cups arugula
1.25 L
1 Tbsp lemon
juice 15 mL
½cup dried
cranberries (reserve 1 Tbsp/15 mL for garnish) 250 mL
¼ cup toasted
pumpkin seeds (reserve 1 Tbsp/15 mL for garnish) 60 mL
Directions:
1. Sauté
onion with oil and a dash of salt and black pepper for 3-5 minutes on medium
heat, or until the onions are rendered and golden. Add the curry powder and
continue to cook for another 5 minutes on low-medium heat. Deglaze with red
wine vinegar. Add the honey and lentils. Continue to stir until the lentils are
heated through.
2. In a
separate bowl, combine arugula, oil, lemon juice, cranberries, and seeds, and
season with salt and black pepper.
3. Combine
reserved onion mixture with greens. Plate the salad quickly, garnish with dried
cranberries and toasted seeds and serve. Serves 4 to 6.
Source: www.lentils.ca
