Healthy & Tasty: Ancient Grain Salad
This healthy and tasty salad is made with assorted grains, fresh apple, celery, bell peppers and dried cranberries, tossed with a light and flavorful vinaigrette.
Yield
4 servingsPrep
10 minCook
25 minReady
50 minIngredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| ¼ | cup |
cracked wheat (bulgur)
|
|
| ¼ | cup |
millet
|
|
| ¼ | cup |
quinoa
rinsed |
|
| ½ | cup |
parsley leaves
chopped |
|
| ¼ | cup |
celery
chopped |
|
| ¼ | cup |
sweet red bell peppers
|
|
| ¼ | cup |
apples
peeled, and chopped |
*
|
| ¼ | cup |
cranberries
or, blueberries, or raisins |
|
| Vinaigrette | |||
| 2 | tablespoons |
lemon juice
|
|
| 4 | tablespoons |
olive oil, extra-virgin
or peanut oil |
|
| 2 | tablespoons |
garlic cloves
minced |
|
| 1 | teaspoon |
dijon mustard
|
|
| ¼ | teaspoon |
salt
|
|
|
black pepper
|
*
|
||
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 59 | ml |
cracked wheat (bulgur)
|
|
| 59 | ml |
millet
|
|
| 59 | ml |
quinoa
rinsed |
|
| 118 | ml |
parsley leaves
chopped |
|
| 59 | ml |
celery
chopped |
|
| 59 | ml |
sweet red bell peppers
|
|
| 59 | ml |
apples
peeled, and chopped |
*
|
| 59 | ml |
cranberries
or, blueberries, or raisins |
|
| Vinaigrette | |||
| 3E+1 | ml |
lemon juice
|
|
| 6E+1 | ml |
olive oil, extra-virgin
or peanut oil |
|
| 3E+1 | ml |
garlic cloves
minced |
|
| 5 | ml |
dijon mustard
|
|
| 1.3 | ml |
salt
|
|
| 1 | x |
black pepper
|
*
|
Directions
In large bowl, pour ½ cup boiling water over bulgur.
Cover and let stand for 30 minutes, drain well and fluff with fork.
Meanwhile, in saucepan, bring 1½ cups water to boil; add millet and reduce heat to medium.
Simmer, covered, for 5 minutes. Add quinoa; simmer, covered, for 12 minutes or until water is absorbed.
In separate saucepan, bring ½ cup water to boil; add crangberries and boil for 4 minutes or until cranberries are plump and water is reduced to ¼ cup.
Drain, reserving water.
Add millet, quinoa, parsley, celery, red pepper, apple and cranberries to burlur.
Vinaigrette: Whisk together lemon juice, oil, cranberry water, garlic, mustard, salt, and pepper to taste.
Toss with salad.
Serve warm, at room temperature or chilled.
The salad can be made 1 or 2 days ahead, cover and keep in the refrigerator.
