Grain Salad

Speedy, gluten-free and low FODMAP grain salad. Ready in 15 minutes. Delicious, healthy and convenient. Cook smarter, not harder! Comes together in one bowl. Great make-ahead salad.

Make Ahead: Prepare the grains, lentils, cranberries, capers, and dressing up to 24 hours in advance. Add herbs and sprinkle toasted seeds just before serving to keep everything fresh, crunchy, and full of flavour. Serve at room temperature for best results.

Prep Time15

Servings: 6

Author: Hangry Miss

Ingredients

3 tablespoons sunflower seeds
3 tablespoons pumpkin seeds
3 tablespoons pine nuts
425 g can no added salt lentils (drained weight will be about 200g)
250 g ready-cooked packet brown rice and quinoa
250 g ready-cooked packet black rice
large handful coriander leaves (about 20g)
small handful parsley leaves (about 10g)
chives (about 5g)
50 g dried cranberries
40 g capers
3 tablespoons olive oil
½ teaspoon salt
1 lemon – juice and zest

Instructions

Toast Seeds – preheat a dry pan over low-medium heat. Add the sunflower seeds, and pumpkin seeds. Without multi-tasking (!), keep an eye on them, stirring often, until they are very slightly browned. Then add the pine nuts (which brown faster). Continue cooking, stirring often until nicely toasted (but not burnt!). This will take 3-5 minutes. Tip onto a plate in a single layer to cool once done.
3 tablespoons sunflower seeds
3 tablespoons pumpkin seeds
3 tablespoons pine nuts
Rinse Lentils – Empty the can of lentils into a sieve over the sink. Rinse under running water until the water runs clear. Tip the drained lentils into a bowl large enough to be able to toss all the ingredients.
425 g can no added salt lentils
Prepare Quinoa/Rice – microwave the pouches of rice and quinoa as per the instructions on the packet (typically 1-3 minutes each). If you don't have a microwave, you can reheat on the stove top. Tip into the bowl with the lentils. Press out any clumps out with the back of a fork.
250 g ready-cooked packet brown rice and quinoa
250 g ready-cooked packet black rice
Dress Salad – add the oil, salt, lemon juice and zest. Stir together.
3 tablespoons olive oil
½ teaspoon salt
1 lemon – juice and zest
Prepare Rest of Salad – finely chop the cranberries and capers. These are a similar size and shape and convenient to chop together. Add to the grains. Finely chop the coriander and parsley (you can bunch them together). Cut the chives into very short lengths. If making ahead, hold off adding the herbs until just before serving.
large handful coriander leaves
small handful parsley leaves
chives
50 g dried cranberries
40 g capers
To Serve- stir through the chopped herbs and toasted seeds as close as possible to serving. Serve at room temperature within 2–3 hours if left out of the fridge, or bring chilled salad to room temp before plating.

Notes

Make Ahead

This grain salad actually tastes even better if you prepare it a couple of hours before serving, allowing the dressing to gently infuse the grains and lentils. For best results, mix the grains, lentils, cranberries, capers, and dressing in advance and store in a covered bowl in the fridge for up to 24 hours. Add delicate herbs like coriander, parsley, and chives, and sprinkle over the toasted seeds just before serving to keep them fresh and crunchy. Serve at room temperature within 2–3 hours for optimal flavour and texture.