Three-Grain Salad with Roasted Vegetables
We should all eat more whole grains. And more pulses and vegetables, for that matter. But with all the varieties and flavours out there, it’s hardly a chore. This nutrient-dense salad combines the hearty tastes of barley, spelt and quinoa with the sweetness of roasted veggies and a fresher-than-fresh dressing. Delicious right after it’s made, and completely irresistible the next day.
Yield: 4 to 6 servings
Prep Time: 20 min
Cooking Time: 45 min
Chilling Time: 2 hrs or overnight
- 2 cups (250 ml) cherry tomatoes
- 1 onion, quartered
- 1 red pepper, seeded and sliced
- 1 yellow pepper, seeded and sliced
- Drizzle of olive oil
- ½ cup (125 ml) pearl barley
- ½ cup (125 ml) spelt
- 4 cups (1 L) water
- ½ cup (125 ml) quinoa
- ½ cup (125 ml) feta, crumbled
- Salt and pepper
- ⅓ cup (80 ml) olive oil
- Juice of half a lemon
- 1 tsp (5 ml) lemon zest
- ¼ cup (60 ml) chopped fresh basil
- 2 tbsp (30 ml) chopped fresh mint
- Salt and pepper
Preheat oven to 400°F (205°C). Place a silicone mat on a cooking sheet and spread the tomatoes, onions and peppers out over top. Drizzle with olive oil, season with salt and pepper, and cook for 45 min. Stir the vegetables halfway through and break up the onion quarters.
Rinse the barley and spelt thoroughly, and transfer to a pot. Add water and salt. Bring to a boil, then reduce heat to medium and simmer, covered, for 15 min. Rinse the quinoa and add to the pot, and cook for an additional 15 min, covered.
Remove the vegetables from the oven and set aside. Drain the cooked grains and place in a salad bowl. Add the roasted vegetables and their juices.
In a separate bowl, whisk together olive oil and lemon juice, along with the zest, basil, mint, salt and pepper. Pour over the grains and toss. Incorporate the crumbled feta, cover and chill for 2 hours or overnight.