Cold grain salads are the easiest to prep and the longest living in your fridge. Quinoa, pearl barley, black rice, couscous, bulgar wheat are all excellent options that are full of fiber. With the mix of whole grain carbs and fibrous vegetables, the salads provide a healthy and fulfilling lunch - and the possibilities are endless.
Typically 2 cups of uncooked grains and with the other additions yield 6-8 meal-sized portions.
Here are some of our lunch staples that keep us going throughout the week, and provide some quick options for large group parties when someone says, "Hey! Can you bring a salad?"
Yes... Yes, I can.
“For a quick dinner, take the salad, stuff it into halved peppers or hallowed out zucchinis, top with the cheese of your choice and broil until golden.”
Sesame Barley with Wok Veggies
Cook pearl barley as directed and let cool on sheet pan. Halve button mushrooms or cremini mushrooms and saute in EVOO until crispy, seasoning as you go. Finely chop red and yellow pepper, celery, carrot, green onion and snap peas into a large bowl. Add defrosted and rinsed edamame. Add a drizzle rice vinegar, pure sesame oil, low sodium soy sauce, EVOO, garlic powder and black pepper to taste. There should be a tad too much dressing so that when the cooled barley is tossed into the mixture, there's enough dressing to coat everything. Store up to 5 days in the refrigerator.
Quick Salad with Seasonal Veggies
In a medium bowl, add couscous, hot water and EVOO. Let stand, covered, for 15 min until all the liquid is absorbed and the couscous is plump. Use seasonal veggies like sweet peppers, mushrooms, zucchini, red or green onion, and your favorite greens, Chop veggies and add into large bowl. Add couscous and stir. Add paprika, garlic powder, black pepper, parsley (fresh or dried), and EVOO. Stir to combine. Store up to 5 days in the refrigerator. Can be eaten warm or cold.
This salad makes a perfect stuffing for zucchini or sweet peppers if topped with cheese.
“Tip - To keep your grains from getting mushy, spread your cooked grains out on a large sheet pan to cool. The moisture will evaporate and your grains are now ready to absorb the spices and dressings.”
Couscous with Quick Pickled Radishes and Seasonal Veggies
In a medium bowl, add couscous, hot water and EVOO. Let stand, covered, for 15 min until all the liquid is absorbed and the couscous is plump. In a large bowl, add a drizzle of rice vinegar and a dash of grated ginger, add julienned radishes, and stir. Add washed and chopped kale onto, but do not stir. This is the buffer that makes this a one-bowl attempt. Chop and add the remaining veggies like celery, carrot, red onion, sweet peppers, defrosted and washed green peas, and cooked yellow beets. Add couscous, EVOO, sesame oil, garlic powder and black pepper. Store up to 5 days in the refrigerator. When serving, finish with thinly sliced hot red chilies and avocado.
Quinoa with Sweet Potato
Cook quinoa (any kind) as directed and let cool on sheet pan. In another pot, cook diced sweet potato with the skin on until al dente. If it is too fork tender, the potato will fall apart. Rinse sweet potato until cool and let dry in a colander. In a large bowl, whisk tahini, EVOO, lemon juice, minced garlic and water together into a thick dressing. Add chopped green onion and arugula into bowl and stir. Add sweet potato and quinoa, and stir. Finish with sliced chilies. Store up to 5 days in the refrigerator.
Tabbouleh with Bulgar Wheat
Cook bulgar wheat as directed and let cool on sheet pan. In a large bowl, chop equal parts tomato and cucumber, with red onion and minced garlic. Add dressing (1 part lemon juice to 2 parts EVOO) and stir. Chop fresh herbs (1 part mint to 2 parts parsley) - the mixture should look quite wet, but not drowned. Season with salt and pepper. Add bulgar wheat and combine. If the mixture is still too wet (wait for a few hours as the bulgar wheat will absorb much of it), add dried parsley to help absorb a bit of the liquid. Store 3-5 days in the refrigerator, but serve room temperature.
“Always drizzle EVOO into your cooking water with your grains.
It will help it from sticking together.”
Israeli Couscous with Dill
Cook Israeli couscous as directed and let stand on sheet pan. I prefer to do it in a pot with water rather than like traditional couscous because I can toast it first before adding the water and bringing it to a boil. In a large bowl, chop equal parts tomato and cucumber, with red onion and minced garlic. Add dressing (1 part lemon juice to 2 parts EVOO) and stir. Add za'atar and a plentiful amount of dill, with a dash of parsley. Dried dill works best as it helps absorb the dressing. Store 3-5 days in the refrigerator, but serve room temperature or slightly warm.
This salad is perfect when serving a middle-eastern meal of falafel, pita and hummus, crispy greens, and tahini dressing.
Mexican Couscous with Chipotle-rubbed Beef and Chimichurri
Wet rub flank or steak cut of your choice in lime juice, garlic, black pepper, cumin, chipotle powder, and finely ground Latin American coffee. Cook to medium and let rest until warm. In a medium bowl, add couscous, hot water and EVOO. Let stand, covered, for 15 min until all the liquid is absorbed and the couscous is plump. In a large bowl, mix corn, black and pinto beans with diced red pepper, green onion, and tomato. Season with cumin, coriander powder, chili powder, black pepper and EVOO. Add a dash of lime juice and combine. Add couscous, combine and let stand. In a small bowl, add finely chopped fresh parsley, cilantro, garlic, shallot and a dash of Mexican oregano. Add EVOO, salt, pepper, a dash of vinegar, and stir to combine. Plate salad, sliced beef and chimichurri and finish with chilies and queso fresco (or another soft unripened cheese).
“Using a mandolin (carefully) will speed up the chopping process and allow you to make larger batches of salad.”
“The possibilities are endless.
Consider the grain the platform for the flavors you love.”
