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.

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
Prepare Rest of Salad – add ingredients to the bowl as you prepare them. Finely chop the coriander and parsley (you can bunch them together). Cut the chives into very short lengths. Finely chop the cranberries and capers. These are a similar size and shape and convenient to chop together.
large handful coriander leaves
small handful parsley leaves
chives
50 g dried cranberries
40 g capers
Dress Salad – add the oil, salt, lemon juice and zest. Stir together.
3 tablespoons olive oil
½ teaspoon salt
1 lemon – juice and zest
To Serve- stir through the toasted seeds as close as possible to serving to retain crunch.