Nothing says nutritious and filling like mixed grains. Instead of wrapping it up into a sushi, this time, we left it deconstructed as a salad – with additional fruits and nuts for flavour and texture! Here’s how to prep your rice, barley, couscous, quinoa and freekeh into a delicious salad bar-worthy meal.
- ⅓ cup (70 g) black quinoa, rinsed
- ⅔ cup (160 ml) cold water
- ⅓ cup (65 g) couscous
- ⅓ cup (80 ml) boiling water
- ⅓ cup (65 g) barley
- ⅓ cm (65 g) wholegrain greenwheat freekeh
- ⅓ cup (65 g) brown rice
- 3 medium oranges (720 g)
- 1 medium red apple (150 g), unpeeled, sliced thinly
- 1 small red onion (100 g), sliced thinly
- 1 cup loosely packed fresh flat-leaf parsley leaves
- ½ cup cup loosely packed fresh mint leaves
- ⅓ cup (80ml) olive oil
- 200 g goat's feta, crumbled
- ½ cup (80 g) brazil nuts, chopped coarsely
Place quinoa and the cold water in a small saucepan; bring to the boil. Reduce heat to low; simmer, uncovered, for 15 mins, stirring occasionally, or until most of the water is absorbed. Remove from heat; cover, stand for 5 mins.
Meanwhile, combine couscous with the boiling water in a large heatproof bowl. Cover; stand for 5 mins or until liquid is absorbed, fluffing with a fork occasionally.
Cook barley, freekeh and rice in a large saucepan of boiling water for 25 mins or until tender. Drain; rinse under cold water, drain well.
Remove rind from oranges with a zester (see tips). Cut the top and bottom from each orange. Cut off the white pith, following the curve of the fruit. Hold fruit over a bowl to catch the juices; cut down both sides of the white membrane to release each segment. Reserve juice.
Place all grains, rind and orange segments in a large bowl with apple, onion and herbs; toss to combine. Season.
Place oil and 2 tbsps of the reserved juice in a screw-top jar; shake well. Season.
Add dressing to salad with half the feta; toss gently to combine. Serve salad on a platter topped with brazil nuts and remaining feta.
TIP If you don’t have a zester to create thin strips of orange rind, simply peel long, wide pieces of rind from the oranges, without the white pith, then cut them lengthways into thin strips. The salad can be prepared ahead of time; add dressing just before serving.