Grain Salads: Think Outside the Salad Bowl
Grain salads are a hearty way to get a serving of whole grain goodness and a couple of servings of vegetables. The beauty of these is that you can make them on the weekends and then repurpose them (i.e. serve them a couple of different ways throughout the week). They are also more filling than a regular salad of just leafy greens. Make on the weekends and they will keep well through the week.
Below are some recipes and video demos:
Asian Quinoa Slaw
2 to 2.5 cups cooked quinoa (frozen and thawed or cook your own)
2 cups red cabbage, chopped (you can buy pre-chopped)
1.5 cups green cabbage, chopped
1 cup chopped or grated carrots
3/4 cup frozen shelled edamame, thawed
1 bunch cilantro chopped
2 Tbl sesame seeds
2 cups tangerines or mandarin pieces
(buy unsweetened or in juice)
Juice from 1 lime
Grated or chopped ginger
1/2 to 1 cup of ginger dressing
(or other vinegar-based dressing)
Mix and serve
Repurpose (as pictured)
serve as a lettuce wrap topped with skillet seared tofu (I dry sauté with some light tamari sauce) and peanut sauce.
1-2 Tbl peanut butter, 1-2 Tbl rice vinegar, some warm water (2-3 Tbl to desired consistency),
red pepper flakes or curry paste (dash), chopped garlic, grated ginger. Mix well. Yumm
Beans and Rice Fiesta Salad
2 bags (or 3-4 cups) frozen brown rice, thawed
1 can black (or other) beans, rinsed
1 cup corn
1 onion diced
2 bell peppers
1 cup cilantro
Juice 1 lime
1 cup (or more) favorite salsa
Top with sliced avocado
Sharon's Quinoa Avocado Salad
boil 1 cup of quinoa in 2 cups of water for 15-20 min until quinoa is soft.
Combine with the following:
1/2 cup edamame, thawed
1/2 cup corn, thawed
1/2 to 1 avocado
Juice from 1 lime
Sliced cherry tomatoes
chopped parsley or cilantro (1/2 to 1 bunch)
chopped olives (optional)
salt and pepper to taste
onion or garlic seasoning is good to add as well.
1 cup cooked bulgur wheat, quinoa or whole wheat cous, cous. These all cook up pretty quickly.
1 bunch of chopped parsley (i put it in the food processor, it chops it up pretty quick and pretty finely)
you can also use cilantro as well
1-2 Tbs chopped mint leaves
1/2 can chopped olives (add a bit of the olive juice to the bulgur)
1 large cucumber, chopped
1/2 red onion (or green or yellow)
2 cups chopped tomatoes
juice from 1 large lemon
cool the grain and add in the chopped ingredients, including some of the water from the olive can.
season with your favorite seasonings
Repurpose: this is good in pita bread or as a wrap with hummus and/or tahini sauce (see below) or rolled in lettuce leaves with hummus.
1 clove garlic
1/4 to 1/3 cup nutritional yeast
1/3 cup water
1-2 Tbs light soy sauce or Braggs liquid aminos
1/4 to 1/3 cup tahini paste
2 Tbs oil (optional)
2 Tbs vinegar or lemon juice
1 tsp grated ginger
a few drops of maple syrup (optional)
Put ingredients in a blender. Add additional water 1 Tbs at a time to get the desired consistency.