Spelt & barley are good-for-you grains with many health benefits ranging from better digestion to reduced hunger since both are high in fibre.
I love the nutty, chewiness of spelt, which complements the barley and wild rice beautifully in this very delicious salad.
This salad is great served on its own or as a side to just about any meal and will not leave you hungry or feeling guilty. For a great meat free Monday meal add some roasted beetroot or butternut.
Instead of using canned kernel corn I steamed mini corn cobs and added chickpeas for extra protein.
Besides using the freshest produce available to you I don’t think there are any rules to a salad. Try and add the ingredients that you enjoy most, keep it fresh, keep it simple and make the time to mix your own salad dressing.
With these simple guidelines I doubt much can go wrong…
ingredients | serves 6 | easy
250g cooked spelt & barley mix
150g cooked wild rice
1 small red onion, finely chopped
5 mini corn on the cob, steamed
200g mini rosa tomatoes
1 can chickpeas, drained & rinsed
1 tub bocconcini mozzarella, halved
1C walnuts, chopped & toasted
bunch fresh mint, chopped
bunch fresh coriander/cilantro, chopped
fresh rocket, optional
6T white wine vinegar
1/2C olive oil
1 garlic clove, crushed
1 1/2T brown sugar
1/2t black pepper
squeeze lemon juice
1T chopped fresh parsley
Combine all the salad ingredients in a large salad bowl or dish.
Combine all the dressing ingredients except the parsley in a jar with lid or mixing bowl. Whisk or shake until emulsified. Taste and adjust seasoning.
Pour a little dressing over the salad and mix to coat.
Serve with the dressing on the side.