Toasted Grain, Fennel and Orange Salad

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Preparation info

  • Difficulty

    Easy

  • Serves

    4

Appears in

The Quinoa Cookbook

The Quinoa Cookbook

By Penny Doyle

Published 2013

  • About

Wholegrains such as quinoa and buckwheat are absorbed more slowly than refined grains, so they keep you satisfied for longer. They may also help fight diabetes and obesity. They are easy to prepare, and tasty when combined with other grains such as pearled spelt and wheatberries. Toasting gives a richness and greater depth of flavour.

Ingredients

  • 75 g/3 oz/ cup wheatberries
  • 175 ml/6 fl oz/¾ cup boiling water
  • 75 g/3 oz/½ cup pearled spelt
  • 75 g/3 oz/½ cup buckwheat
  • 115 g/4 oz/ cup red quinoa, rinsed
  • 750 ml/ pints/3 cups vegetable stock
  • 50 g/2 oz/½ cup blanched whole almonds, cut in half
  • 1 fennel bulb, outer leaves removed, finely sliced
  • 1 orange, peeled and segmented, all white pith removed
  • a good handful of parsley, finely chopped
  • rocket (arugula) or lettuce leaves, to serve

For the dressing

  • 60 ml/4 tbsp olive oil
  • 30 ml/2 tbsp cider vinegar
  • 5 ml/1 tsp wholegrain mustard
  • ground black pepper

Method

  1. Place the wheatberries in a small pan and dry-fry for 4-6 minutes, until lightly browned. Add the boiling water, being careful as it hits the hot pan, and simmer for 35-40 minutes until the wheatberries are tender to bite. Drain, discarding any excess water.
  2. Meanwhile, in large pan, dry-fry the spelt, buckwheat and quinoa for 4–6 minutes, stirring, until lightly browned. Add the vegetable stock to the pan and simmer for 20–25 minutes, until the grains are tender to bite.
  3. Meanwhile, toast the almonds under a medium grill (broiler) for 6-8 minutes, until lightly browned. Watch them all the time as it is easy to scorch them.
  4. Make the dressing by shaking the ingredients together in a jar, or whisking together in a small bowl.
  5. Mix the cooked wheatberries with the other warm grains in a large bowl. Add the toasted almonds along with the fennel, orange and parsley. Pour over the dressing and toss through gently.
  6. Serve immediately on a bed of fresh rocket or lettuce leaves.

Variations

  • Use other tangy fruits such as pomegranate seeds, grapefruit or little clementines in place of the orange.
  • Serve this salad chilled if you prefer.

Nutritional Information: Energy 520kcal/2177kJ; 16g; Carbohydrate 61g, of which sugars 4g; Fat 25g, of which saturates 3g; Cholesterol 7mg; Calcium 75mg; Fibre 5g; Sodium 361mg.