Nutty Barley and Lentil Salad
This is no boring salad! The combination of hearty barley and nutty, crunchy almonds and walnuts is well balanced by the contrasting tastes and textures of sweet, dried cranberries and salty goat’s cheese.
Serves 4•Prep 10 mins, plus overnight soaking and cooling•Cook 30 mins
75g (21/2oz) uncooked pearl barley
400g can green lentils, drained
25g (scant 1oz) almonds, roughly chopped
25g (scant 1oz) walnuts, roughly chopped
50g (13/4oz) dried cranberries
100g (31/2oz) soft goat’s cheese, crumbled
100g (31/2oz) rocket
1 Place the barley in a bowl, cover with water, and leave to soak overnight or for at least 8 hours. Then drain, rinse under running water, and drain well again.
2 Place the barley in a lidded saucepan and cover with plenty of water. Bring to the boil, then reduce the heat to a simmer, and cover. Cook for about 30 minutes or until the barley is tender. Remove from the heat, drain any remaining water, and leave to cool completely.
3 Once cooled, place the barley and lentils in a large bowl and mix lightly to combine. Add the almonds, walnuts, and cranberries and mix to combine. Sprinkle over the goat’s cheese, add the rocket, and toss lightly. Divide the salad equally between four plates and serve immediately.
GRAIN EXCHANGE
Use the same amount of wheat berries in place of the barley and see section Perfectly Cooked for advice on cooking times.
WHY NOT TRY…
You could try the same amount of sunflower seeds or chopped Brazil nuts instead of the almonds or walnuts. You could also replace the rocket with the same quantity of flat-leaf parsley.
Rainbow Wheat Berry and Feta Cheese Salad
This healthy salad is bursting with flavours and textures that bring together the nuttiness of the chewy wheat berries, the rich and soft feta, and the sweet and crunchy pomegranate seeds.
Serves 2•Prep 20 mins, plus overnight soaking and cooling•Cook 30 mins
35g (11/4oz) uncooked wheat berries
1 carrot, grated
1 courgette, grated
50g (13/4oz) pumpkin seeds
100g (31/2oz) feta cheese, crumbled
2 tbsp chopped flat-leaf parsley
seeds of 1 small pomegranate
salt and freshly ground black pepper
juice of 1 lemon (optional)
1 Place the wheat berries in a bowl, cover with water, and leave to soak overnight or for at least 8 hours. Then drain, rinse under running water, and drain well again.
2 Place the wheat berries in a lidded saucepan, cover with plenty of water, and bring to the boil, then reduce the heat to a simmer, and cover. Cook for 30 minutes, until the wheat berries are tender. Remove from the heat, drain any remaining water, and leave to cool completely.
3 Once cooled, place the wheat berries, carrots, and courgettes in a large bowl. Sprinkle over the pumpkin seeds and mix lightly to combine. Add the feta and parsley to the mixture and toss to combine.
4 Divide the salad equally between two salad bowls or plates. Sprinkle over the pomegranate seeds and season to taste. Drizzle with lemon juice, if using, and serve immediately.
GRAIN EXCHANGE
You could replace the wheat berries with the same quantity of one of the following grains.
WHY NOT TRY…
In place of the carrot, try adding a finely chopped red pepper. You could also replace the courgette with a quarter of finely shredded red cabbage.
Mediterranean Tuna and Farro Salad
Farro makes a great substitute for rice and, with a traditional southern European medley of tomatoes, olives, and red onions, this lovely light salad is a great reminder of warm summer holidays.
Serves 4•Prep 15 mins•Cook 30 mins
100g (31/2oz) uncooked farro
2 x 160g can tuna in spring water or brine, drained
5 sun-dried tomatoes in oil, roughly chopped
70g (21/4oz) green olives, pitted and halved
1 small red onion, diced
1 small red pepper, deseeded and cut into bite-sized pieces
1 small courgette, cut into bite-sized pieces
100g (31/2oz) mixed salad leaves
4 tbsp chopped basil, to garnish
3 tbsp extra virgin olive oil
2 tbsp balsamic vinegar
1/2 tsp Italian seasoning
1 garlic clove, crushed
salt and freshly ground black pepper
1 Place the farro in a large saucepan and cover with water. Bring to the boil, and then reduce the heat to a simmer. Cook for about 30 minutes or until tender. Remove from the heat, drain any remaining water, and leave to cool.
2 Use a fork to roughly flake the tuna from the cans and place in a large bowl. Add the tomatoes, olives, onions, red pepper, and courgette and mix well. Then add the cooled farro and mix until well combined.
3 For the dressing, place all the ingredients in a bowl and mix to combine. Taste and season with salt and pepper, if needed. Place the salad leaves on serving plates. Top with the tuna and farro mixture and pour over the dressing. Toss lightly to coat and garnish with basil. Serve immediately.
Chicken and Peanut Kamut Salad
This nutty salad is a great way to use leftover chicken with a hint of lime for a zesty finish.
Serves 2•Prep 10 mins, plus soaking•Cook 45 mins
150g (51/2oz) uncooked kamut
300g (10oz) cooked chicken breasts or thighs, shredded
4 spring onions, finely chopped
salt and freshly ground black pepper
20g (3/4oz) salted peanuts
2 tbsp chopped coriander leaves, to garnish
2 tbsp smooth peanut butter
juice of 1 lime
1 Place the kamut in a large bowl and cover with water. Leave to soak for 8 hours or for up to 24 hours. Then drain, rinse under running water, and drain well again.
2 Place the kamut in a large saucepan, cover with water, and bring to the boil. Then reduce the heat to a simmer and cook for 40–45 minutes. Remove from the heat and drain any remaining water. Set aside and keep warm.
3 For the dressing, place the peanut butter and lime juice in a small bowl. Add 2 tablespoons of water and whisk until well combined and thickened to the consistency of double cream.
4 Place the warm kamut in a large bowl. Add the chicken and onions and toss lightly to mix. Then pour the dressing over, season to taste, and mix well. Sprinkle over the peanuts, garnish with coriander, and serve immediately.
Warm Harissa, Sorghum, and Chickpea Salad
Harissa spices are combined with light and chewy sorghum for a Middle Eastern-inspired salad.
Serves 4•Prep 5 mins•Cook 1 hr
200g (7oz) uncooked sorghum
2 red peppers, deseeded and cut into bite-sized pieces
2 red onions, diced
1 tbsp light olive oil
2 x 400g can chickpeas, drained
1 tbsp harissa paste
juice of 1 lemon
salt and freshly ground black pepper
100g (31/2oz) rocket leaves
4 tbsp roughly chopped flat-leaf parsley, to garnish
1 Rinse the sorghum under running water and place in a large, lidded saucepan. Cover with water and bring to the boil. Then reduce the heat to a simmer and cook, covered, for 50–60 minutes, until tender. Remove from the heat, drain any remaining water, and transfer to a large bowl.
2 Meanwhile, preheat the oven to 200°C (400°F/Gas 6). Place the red peppers and onions in a baking tray. Drizzle over the oil and toss to coat. Bake in the oven for 30–40 minutes, until softened. Remove from the heat. Add the red peppers and onions to the sorghum and mix well.
3 Add the chickpeas and harissa paste to the sorghum mixture. Toss to combine, making sure the vegetables and chickpeas are evenly covered with the paste. Pour over the lemon juice and season to taste. Divide the rocket between four plates and top with the sorghum salad. Garnish with parsley and serve immediately.
Mexican Quinoa Salad
Fresh vegetables, crunchy tortilla chips, and spicy chillies come together to create a dish that packs a real punch in flavour and texture. A salad that everyone can enjoy.
Serves 2•Prep 15 mins, plus cooling•Cook 20 mins
50g (13/4oz) uncooked quinoa
400g can red kidney beans, drained
50g can sweetcorn
1/2 red onion, finely chopped
1 red pepper, deseeded and finely chopped
4–6 slices pickled jalapeño chillies, finely chopped
1 avocado, pitted and cut into cubes
1 head of romaine lettuce
50g (13/4oz) plain corn tortilla chips, crumbled, plus extra to serve
1 lemon or lime, halved, to serve
1 Rinse the quinoa under running water, drain, and place in a lidded saucepan. Cover with 250ml (9fl oz) of water and bring to the boil.
2 Reduce the heat to a simmer, cover, and cook for 15–20 minutes or until almost all the liquid has been absorbed and the quinoa is fluffy. Remove from the heat, drain any remaining water, and set aside to cool.
3 Place the quinoa, kidney beans, sweetcorn, onions, peppers, and jalapeños in a large bowl. Mix until well combined. Then add the avocado and mix lightly to combine.
4 Roughly shred the lettuce and add to the bowl. Sprinkle the tortillas over the mixture and toss lightly. Transfer the salad to a serving platter or plate. Serve immediately with tortilla chips and lemons or limes to squeeze over.
GRAIN EXCHANGE
Instead of the quinoa, use the same quantity of millet.
WHY NOT TRY…
Use a 400g can of black beans, drained, in place of the kidney beans.
Avocado, Coriander, and Lime Tabbouleh
Tabbouleh is traditionally served as part of a mezze in the Middle East, but it also makes an excellent salad on its own or to accompany cold meats. The lime and avocado in this version give it a fresh dimension.
Serves 4•Prep 15 mins, plus soaking and chilling
175g (6oz) bulgur wheat
11/2 tsp rock salt
2 tomatoes, diced
1 avocado, peeled, pitted, and diced
1 small red pepper, deseeded and diced
60g (2oz) red onion, diced
handful of coriander leaves, roughly chopped
125ml (41/4fl oz) lime juice
2 tbsp extra virgin olive oil
salt and freshly ground black pepper
1 Place 350ml (12fl oz) of water in a large saucepan and bring to the boil. Place the bulgur wheat and rock salt in a large bowl. Pour over the boiling water, cover, and leave to soak for about 30 minutes.
2 Drain any excess water from the bulgur wheat and place it in a large bowl. Then add the tomatoes, avocado, red peppers, onions, and coriander. Mix well to combine. Transfer the mixture to a large serving bowl.
3 Drizzle the lime juice and oil over the mixture. Toss well to coat. Season to taste with salt and black pepper, if needed. Mix well and chill the tabbouleh in the fridge for about 20 minutes before serving.
Tomato, Goat’s Cheese, and Watermelon Stacks with Toasted Spelt
The perfect healthy salad for a warm summer day, the contrasting textures and flavours, from the toasted spelt, creamy goat’s cheese, and refreshing watermelon, make an excellent combination.
Makes 4 stacks•Prep 20 mins, plus overnight soaking•Cook 50 mins
150g (51/2oz) uncooked spelt, soaked
salt and freshly ground black pepper
1 tbsp olive oil
2 beef tomatoes, about 550g (11/4lb) in total, sliced into 8 rounds
225g (8oz) goat’s cheese, sliced into thin rounds
11/2kg (3lb 3oz) watermelon, deseeded and sliced into rounds
handful of basil leaves
a good drizzle of extra virgin olive oil
1 Place the spelt in a large bowl, cover with water, and leave to soak overnight or for about 8 hours. Then drain, rinse under running water, and drain well again.
2 Place the spelt in a lidded saucepan. Cover with 750ml (11/4 pints) of water, add a pinch of salt, and bring to the boil. Then reduce the heat to a simmer and cover. Cook for about 40 minutes, until all the water has been absorbed. Remove from the heat and drain the remaining water. Heat the olive oil in a large non-stick frying pan over a medium heat. Add the spelt and cook for about 10 minutes, stirring frequently, until golden brown. Remove from the heat and leave to cool.
3 To assemble the stacks, place a slice of tomato on each of four serving plates and season with salt and pepper. Top each one with a slice of cheese, a slice of watermelon, and a few basil leaves. Repeat to get one more layer of each, then sprinkle over a few spoonfuls of the toasted spelt. Drizzle over the extra virgin olive oil and season to taste if needed. Serve immediately.
Mediterranean Salad Boats
The flavours of the Mediterranean come together in this quick and easy salad that is as colourful as it is satisfying.
Serves 4•Prep 15 mins
1 large tomato, deseeded and diced
1 cucumber, diced
1 red pepper, deseeded and diced
70g (21/4oz) kalamata olives, pitted and halved
115g (4oz) feta cheese, crumbled
200g (7oz) prepared quinoa (see Cook the Perfect Grain)
2 tbsp extra virgin olive oil
2 tbsp lemon juice
1 garlic clove, crushed
1 tbsp chopped oregano
salt and freshly ground black pepper
1 romaine heart, leaves separated
1 Place the tomatoes, cucumber, red pepper, olives, feta, and quinoa in a large bowl and toss to combine. Place the oil, lemon juice, garlic, and oregano in a separate bowl. Whisk to combine.
2 Pour the oil mixture over the salad and toss to coat. Season to taste with salt and pepper and divide the salad between four serving plates. Top with equal quantities of the romaine leaves and serve immediately.
Strawberry, Feta, and Wheat Berry Salad
Sweet strawberries pair perfectly with wheat berries and salty feta cheese in this cooling and fruity salad.
Serves 2•Prep 10 mins, plus overnight soaking and cooling•Cook 30 mins
100g (31/2oz) uncooked wheat berries
1 tbsp balsamic vinegar
3 tbsp extra virgin olive oil
salt and freshly ground black pepper
40g (11/2oz) baby spinach
100g (31/2oz) strawberries, trimmed and cut into bite-sized pieces
10g (1/4oz) basil leaves, finely chopped
60g (2oz) feta cheese, crumbled
1 Place the wheat berries in a large bowl and cover with water. Leave to soak overnight or for about 8 hours. Then drain, rinse under running water, and drain well again.
2 Place the wheat berries in a large, lidded saucepan, cover with water, and bring to the boil. Then reduce the heat to a simmer, cover, and cook for about 30 minutes or until tender but chewy. Remove from the heat and discard any remaining water. Transfer to a large bowl and leave to cool for at least 10 minutes.
3 Meanwhile, place the balsamic vinegar and oil in a small bowl and mix until well combined. Season to taste and mix well. Add the spinach, strawberries, and basil to the wheat berries and mix well. Then add the feta and pour over the dressing. Toss to coat, making sure the feta is evenly distributed. Serve immediately.
Warm Roasted Butternut Squash and Wheat Berry Salad
A great dish for cool, autumn days, this tangy salad is an excellent combination of sweet, roasted butternut squash and chewy wheat berries that are given an added salty element from the blue cheese.
Serves 4•Prep 15 mins, plus overnight soaking and cooling•Cook 1 hr
300g (10oz) uncooked wheat berries
2 tbsp olive oil, plus extra for greasing
800g (13/4lb) butternut squash, deseeded and cut into cubes
salt and freshly ground black pepper
150g (51/2oz) blue cheese, such as Danish Blue, crumbled
125ml (4fl oz) balsamic vinegar
1 Place the wheat berries in a large bowl, cover with water, and leave to soak overnight or for about 8 hours. Then drain, rinse under running water, and drain well again.
2 Place the wheat berries in a large, lidded saucepan and cover with 900ml (11/2 pints) of water. Bring to the boil, and then reduce the heat to a medium-low, cover, and simmer for about 50 minutes. Remove from the heat, drain any remaining water, and leave to cool slightly.
3 Meanwhile, preheat the oven to 200°C (400°F/Gas 6). Grease a baking tray with a little oil. Spread out the butternut squash on the tray in an even layer and drizzle over the oil. Season to taste and roast in the oven for 20 minutes. Then remove from the heat, stir to mix, and return to the oven. Roast for a further 20 minutes.
4 Place the wheat berries, butternut squash, and cheese in a large bowl and toss to combine. Drizzle over the balsamic vinegar and toss to coat. Taste and adjust the seasoning, if needed, and serve immediately.
Grilled Broccoli Rabe and Barley with a Romesco Sauce
A tasty vegetarian recipe, this dish can be served as a filling main meal or even an impressive side. The flavour of the broccoli is enhanced by grilling and is well paired with the spicy Spanish sauce and fluffy barley.
Serves 6-8•Prep 10 mins, plus soaking•Cook 1 hr 5 mins
200g (7oz) uncooked barley
salt and freshly ground black pepper
600g (1lb 5oz) broccoli rabe
2 tbsp extra virgin olive oil
juice of 1/2 lemon
25g (scant 1oz) dried ancho chillies, deseeded
50g (13/4oz) almonds, sliced
100g (31/2oz) roasted red peppers from a jar
400g can chopped tomatoes
2 tbsp sherry vinegar
2 tbsp extra virgin olive oil
pinch of smoked paprika
1 Place the barley in a large saucepan and cover with 750ml (11/4 pints) of water. Add a pinch of salt and bring to the boil. Then reduce the heat to a simmer, cover, and cook for about 50 minutes or until almost all the water has been absorbed. Remove from the heat. Cover and set aside.
2 Meanwhile, for the sauce, place the ancho chillies in a small bowl, cover with water, and leave to soak for 10 minutes. Then drain the chillies and discard the water. Dice the chillies and set them aside. Place the almonds in a non-stick frying pan over a medium-low heat. Toast the almonds for 3–4 minutes or until lightly browned. Transfer the almonds to a food processor and pulse until they form a coarse flour.
3 Add the ancho chillies, roasted red peppers, tomatoes, sherry vinegar, oil, and smoked paprika to the food processor. Season with 1/4 teaspoon of salt and a good grinding of pepper. Pulse until the mixture is smooth, but retains a little texture. Transfer the sauce to a bowl and set aside.
4 Place the broccoli in a large bowl. Drizzle over the oil, season to taste, and toss to coat. Heat a griddle pan over a medium-high heat. Grill the broccoli for 3–5 minutes on each side, until tender and starting to brown.
5 Remove the broccoli from the heat and drizzle over the lemon juice. On a large serving dish, spread out the barley and top with the broccoli. Pour over the desired quantity of romesco sauce. Serve immediately with the remaining sauce on the side.
Caprese Farro Salad
Featuring fresh summer tomatoes, soft mozzarella, chewy farro, and a homemade pesto sauce, this colourful and light Italian salad makes the perfect starter for any meal.
Serves 4•Prep 10 mins, plus cooling•Cook 50 mins
200g (7oz) uncooked farro
225g (8oz) mozzarella, diced
3 large tomatoes, cut into bite-sized pieces
45g (11/2oz) basil leaves, rinsed and dried, plus extra to garnish
2 tbsp pine nuts
1 garlic clove
2–3 tbsp extra virgin olive oil
salt
1 Rinse the farro under cold running water and place in a large saucepan. Cover with about 600ml (1 pint) of water and bring to the boil. Then reduce the heat to a simmer and cook, stirring occasionally, for about 40 minutes or until softened. Remove from the heat, drain, and set aside to cool.
2 For the pesto, place the basil leaves, pine nuts, garlic, and oil in a food processor and pulse until smooth. Season to taste, if needed.
3 Place the mozzarella and tomatoes in a large bowl. Add the pesto and cooled farro and stir to mix. Chill the salad in the fridge until ready to serve, garnished with a few basil leaves.
GRAIN EXCHANGE
For a change, try using the same amount of pearl barley in place of the farro.
WHY NOT TRY…
You could replace the fresh mozzarella cheese with the same quantity of burrata cheese.
Millet, Corn, and Red Pepper Salad with Roasted Leeks
Serving this light and healthy salad over leeks gives it a wonderful twist. The addition of yogurt provides the dish with a rich and creamy texture that is well balanced with the crunchiness of the peppers.
Serves 6•Prep 15 mins, plus soaking and cooling•Cook 40 mins
4 tbsp olive oil
100g (31/2oz) uncooked millet
salt and freshly ground black pepper
1 small red onion, diced
2 red peppers, deseeded and diced
1 jalapeño, diced
1/2 tbsp cayenne pepper
4 whole corn on the cob, kernels removed
2 large poblano chillies, roasted, peeled, deseeded, and sliced into small strips
1/2 tsp smoked paprika
3 spring onions, thinly sliced
115g (4oz) plain yogurt
juice of 1 lime
6 leeks, bottoms and rough green tops trimmed, cleaned, and halved lengthways
1 Heat 1 tablespoon of the oil in a large, lidded saucepan over a medium heat. Add the millet and cook for 2–3 minutes, stirring frequently. Add 1/4 teaspoon of salt, cover with 500ml (16fl oz) of water, and bring to the boil. Reduce the heat to a simmer, cover, and cook for 15 minutes. Remove from the heat. Leave to soak, covered, for about 10 minutes, then use a fork to fluff up the grain. Leave to cool.
2 Meanwhile, heat 1 tablespoon of the oil in a frying pan over a medium heat. Add the onions and red peppers and season well. Cook for 5 minutes, stirring, until the onions are translucent. Then add the jalapeños, cayenne pepper, corn, chillies, and smoked paprika. Cook for a further 5–10 minutes, stirring occasionally, until the corn is tender.
3 Reduce the heat to low and add the spring onions and yogurt. Cook for about 2 minutes, stirring, until the yogurt has melted. Then add the lime juice and season to taste. Transfer the mixture to a large bowl, add the cooled millet, and mix to combine. Set aside.
4 Set the grill at its medium setting. Brush the leeks with the remaining oil and season well. Grill the leeks for 20 minutes, turning over frequently, until tender and cooked through. Then transfer to a plate, cover with foil, and leave to steam for 5 minutes. Place the leeks on serving plates and spoon over the corn and millet salad. Serve warm.
Chicken Caesar Salad with Polenta Croutons
This perennially popular salad is given a twist with the use of baked polenta to make crunchy croutons that provide extra texture to complement the succulence of the chicken and the freshness of the lettuce.
Serves 4•Prep 20 mins•Cook 10 mins
2 tbsp light olive oil
225g (8oz) prepared polenta, cut into 2.5cm (1in) cubes
rock salt and freshly ground black pepper
1 large or 2 small heads romaine lettuce, washed, dried, and torn into bite-sized pieces
225g (8oz) cooked chicken, cut into bite-sized pieces
85g (3oz) freshly grated Romano cheese
100ml (31/2fl oz) extra virgin olive oil
1 tbsp Dijon mustard
3 tbsp good-quality mayonnaise
4 anchovy fillets, chopped
1/2 tsp Worcestershire sauce
1 garlic clove, crushed
2 tbsp finely grated Parmesan cheese, plus extra to serve
pinch of caster sugar
1 Heat the oil in a large frying pan over a medium heat. Add the polenta and season with 1/2 teaspoon of rock salt and 1/4 teaspoon of pepper. Cook for 10 minutes, turning over the polenta cubes occasionally, until lightly browned and crisp. Remove from the heat and set aside.
2 For the dressing, place all the ingredients in the small bowl of a food processor and pulse until emulsified into a thick and creamy dressing. Alternatively, place the ingredients in a large bowl and blend well with a hand-held blender. Season with pepper, mix well to combine, and set aside.
3 Place the lettuce, chicken, and cheese in a large bowl and toss lightly to combine. Drizzle over the dressing, a little at a time, and toss until well coated. Arrange the salad on a serving dish and scatter over the polenta croutons. Sprinkle over some Parmesan and serve immediately.
Caramelized Onion and Kale Wheat Berry Salad with Grilled Steak
A great meal to enjoy al fresco, sweet caramelized onions and earthy kale are combined with nutty wheat berries in this crunchy summer salad. If preferred, you can use a different cut of steak, such as rump or fillet.
Serves 4•Prep 10 mins, plus overnight soaking and resting•Cook 1 hr 20 mins
300g (10oz) wheat berries, soaked overnight
450g (1lb) sirloin steak
salt and freshly ground black pepper
2 tbsp olive oil
2 onions, halved and thinly sliced
100g (31/2oz) kale, roughly chopped
60ml (2fl oz) balsamic vinegar
1 Place the wheat berries in a lidded saucepan and cover with 900ml (11/2 pints) of water. Bring to the boil, then reduce the heat to medium-low, and cover. Cook for about 50 minutes or until all the water has been absorbed. Remove from the heat, drain any remaining water, and place in a large bowl. Set aside.
2 Set the grill at its medium setting and season the steak on both sides. Grill the steak for 6–8 minutes on each side, or until cooked to the desired doneness. Remove from the heat and leave to rest and cool for at least 10 minutes. Then slice the steak into thin strips and set aside.
3 Meanwhile, heat the oil in a large frying pan over a medium heat. Add the onions and season well. Cook, stirring frequently, for 10–15 minutes, until softened and golden brown. Then add the kale and vinegar, cover, and cook for about 5 minutes or until the kale has softened slightly. Remove from the heat.
4 Add the onion and kale mixture to the wheat berries and toss well to combine. Divide the salad evenly between four plates and top with the sliced steak. Serve immediately.
Chopped Kale, Freekeh, Courgette, and Corn Salad with Garlic Tahini
Chopped salads are easy to throw together and a great way to use up surplus ingredients in the fridge. Beautifully summery, this salad is best served when courgettes and sweetcorn are in their peak season.
Serves 4–6•Prep 20 mins, plus cooling•Cook 30 mins
175g (6oz) uncooked freekeh
600ml (1 pint) vegetable stock
2 corn on the cob
1 tbsp olive oil
75g (21/2oz) almonds, roughly chopped
30g (1oz) sesame seeds
10–12 kale leaves, ribs removed and finely chopped
425g can chopped chickpeas
4–6 spring onions, chopped
1 green courgette, diced
1 yellow courgette, diced
3 tbsp tahini
1 garlic clove, pressed
2 tbsp lemon juice
1 tsp low-sodium soy sauce
1 tsp toasted sesame oil
salt and freshly ground black pepper
1 Rinse the freekeh under cold running water, drain well, and place in a lidded saucepan. Add the stock and bring to the boil. Then reduce the heat to a simmer, cover, and cook for about 20 minutes. Remove from the heat and leave to stand, covered, for 5 minutes. Then uncover and leave to cool completely.
2 Bring a large pan of water to the boil. Add the corn and cook for 10 minutes or until the corn kernels are tender. Remove from the pan and rinse under cold running water. Remove the kernels from the cob by slicing down lengthways with a knife.
3 For the dressing, place the tahini, garlic, lemon juice, soy sauce, and sesame oil in a small bowl. Add 2 tablespoons of water, and whisk until well combined. Taste, adjusting the seasoning if necessary, and set aside.
4 Heat the olive oil in a small non-stick frying pan over a low heat. Add the almonds and sesame seeds and toast for 2–3 minutes or until the almonds are lightly browned. Remove from the heat and leave to cool.
5 Place the kale in a large bowl and drizzle with some of the dressing. Toss well to coat. Then add the corn, almonds, sesame seeds, chickpeas, spring onions, and green and yellow courgettes. Drizzle over more of the seasoning and toss well to coat. Add the freekeh and the remaining seasoning and mix well to combine. Serve immediately.
Quinoa and Fennel Salad
The peppery and aniseed notes of fennel are combined with spring onions and coriander in this salad. They contrast well with the nuttiness of the quinoa and the juicy and sweet pomegranate seeds.
Serves 4•Prep 10 mins, plus standing•Cook 15 mins
175g (6oz) uncooked quinoa
350ml (12fl oz) vegetable stock
1 tsp ground cumin
1 whole fennel bulb
3 tbsp olive oil
1 tbsp lemon juice
salt and freshly ground black pepper
4 spring onions, trimmed and thinly sliced
3 tbsp chopped coriander leaves
2 tbsp chopped mint leaves
100g (31/2oz) pomegranate seeds
1 Rinse the quinoa under cold running water. Drain and place in a large saucepan. Add the stock and cumin and bring to the boil, stirring frequently. Then cover and cook over a medium heat for about 10 minutes. Remove from the heat and drain. Return the quinoa to the pan and leave for about 10 minutes, covered, to fluff up.
2 To prepare the fennel, trim the stalks, root end, and any tough outer pieces from the bulb and reserve the fronds. Cut the bulb in half lengthways. Then set each half on a chopping board, flat-side down, and cut into thin slices lengthways.
3 Heat 2 tablespoons of the oil in a large frying pan over a medium heat. Add the fennel slices and cook for about 5 minutes, turning over once, until golden. Remove from the heat and transfer to a bowl. Add the lemon juice and remaining oil, season to taste, and mix well to combine.
4 Add the onions, coriander, mint, and reserved fennel fronds to the bowl. Then add the quinoa and half the pomegranate seeds. Stir to mix, taste, and adjust the seasoning if needed. Divide the salad between four plates and sprinkle over the remaining pomegranate seeds. Serve at room temperature or cold.
Freekeh Sweet and Spicy Warm Salad
This warming and colourful salad combines sweet roasted squash and sticky dates with a fragrant and spiced freekeh and is perfect for autumn and winter lunches.
Serves 4•Prep 15 mins, plus cooling•Cook 40 mins
2 tsp ground cinnamon
1 tsp grated ginger
1 tsp ground cumin
2 tbsp light olive oil
1 butternut squash, deseeded and cut into 2cm (3/4in) cubes
200g (7oz) cracked freekeh
1 small head radicchio, roughly chopped
8 dried pitted dates, about 40g (11/2oz) in total, roughly chopped
4 tbsp roughly chopped flat-leaf parsley
4 tbsp extra virgin olive oil
juice of 1 lemon
1 tbsp honey
salt and freshly ground black pepper
1 Preheat the oven to 200°C (400°F/Gas 6). Place the cinnamon, ginger, cumin, and oil in a small bowl and mix to combine. Place the butternut squash in a baking tray, pour the mixture over, and toss to coat. Bake in the oven for 30–35 minutes or until the squash is tender.
2 Meanwhile, rinse the freekeh under running water and place in a large saucepan. Cover with 1 litre (13/4 pints) of water and bring to the boil. Then reduce the heat to a simmer and cook for 15 minutes or until almost all the water has been absorbed. Remove from the heat, drain any remaining water, and leave to cool slightly.
3 For the dressing, place all the ingredients in a bowl. Season to taste and mix to combine. Place the radicchio and dates in a large serving dish. Add the squash and freekeh and toss lightly to mix. Then pour over the dressing, season to taste, and toss until well combined. Serve warm garnished with parsley.
GRAIN EXCHANGE
This dish works well with a variety of similar grains. Try replacing the freekeh with the same amount of the following grains and see section Perfectly Cooked for advice on cooking times.
WHY NOT TRY…
Try using 2 large sweet potatoes in place of the squash, and cook in the same way. You can also use chicory or rocket leaves instead of the radicchio.
