Super Grain Salad – With Or Without Chicken
Super Grain Salad – with or without chicken. Imagine bulghur wheat, lentils, quinoa, chickpeas [garbanzos] hazelnuts, and pumpkin seeds – all on one plate dressed with a slightly sweet, earthy, zesty dressing and topped with gorgeous pomegranate seeds. Imagine this paired with a pan-fried, free-range chicken breast tossed with some salad leaves, and you have imagined a superstar, super grain salad that absolutely rocks! This salad is a game-changer; no longer sitting alone in the tree-hugger cafe, it now resides in the realms of superstar status- these humble ingredients are now mainstream, and the flavour and texture combination will have you reaching for a top-up without really realising the ingredients make up some of the most healthy foods on the planet.
The Super Grain Salad is a wonderful blend of Superfoods designed to be filling but not heavy. It has all the nutrients you could possibly want and is packed with protein with or without chicken. When making this dish using vegan cheese and without the chicken you have a wonderful vegan salad that will fill you up and give you all the energy you need, without leaving you feeling sluggish. Add the chicken and you have all of the same benefits as the vegan version, with an added protein blast.
I adore pomegranate seeds in a salad, but the pomegranate molasses in the dressing takes this salad to bold heights; not only is it healthy and filling, but it tastes great too. Perfect as a lunch, or accompaniment to a main meal the Super Grain Salad – with our without chicken is also perfect for taking on a picnic or bringing to a bbq or gathering. And, it’s fabulous!
Super Grain Salad - with or without chicken
Equipment
- Electronic digital scales
Ingredients
- 100 grams Bulgur Wheat, raw 3 1/2 ounces
- 30 grams French Green Lentils, raw [2 Tablespoons] rinsed
- 30 grams Red Quinoa, raw [2 Tablespoons} Red, brown or white- red adds colour to the dish
- 50 grams Chick peas, raw [1 3/4 ounce] or 100 grams pre-cooked from a jar or tin
- 100 grams Red Onion, minced [3 1/2 ounces] leave some long, thin strips for final garnish, if you like
- 100 grams Feta Cheese [3 1/2 ounces] optional
- 40 grams Hazelnuts, toasted and crushed lightly [just under 1 1/2 ounces]
- 30 grams Pumpkin Seeds, toasted [2 Tablespoons]
- 10 grams Fresh mint [leaves only] minced [2 teaspoons] 2-3 big stalks
- 1 teaspoon Salt to taste
- ¼ teaspoon White pepper to taste
- 100 grams Pomegranate Seeds about ½ a pomegranate. If you can't find pomegranate seeds, substitute with dried cranberries.
- 4 x 110 - 145 g Skinless Chicken Breasts [4-5 ounces] Note 1 optional
Instructions
For the Salad
- Gather and weigh your ingredients
- Over medium/medium high heat, pan fry the chicken breasts until cooked through and golden- about 15-20 minutes. Set aside to cool to room temperature.
- When cool enough to handle, slice about 5cm [¼ inch] thick. don't put the knife all the way through, so the slices stay together once you've put the salad together
- Cook the bulgur, lentils, quinoa, chickpeas to packet instructions. Drain & Refresh.
- In a large bowl, combine all the ingredients, except the dressing. Check the seasoning, adjust if necessary.
For the Dressing [ Note 2]
- In a small bowl, whisk together:1 Tablespoon + 1 teaspoon Pomegranate Molasses1 Tablespoon Sesame Oil [Note 3]1 teaspoon Extra Virgin Olive Oil1 Tablespoon Lemon Juice¼ teaspoon Cider Vinegar
- Pour the dressing over the salad, and mix well.Arrange some mixed leaves on a plate and spoon the salad over. THIS SALAD IS VEGAN UNTIL YOU ADD THE CHEESE & CHICKEN
- Garnish with extra pomegranate seeds, red onion, mint
- This salad works well for crowds- I generally have the salad and chicken separate on the buffet table to accommodate meat eaters and vegetarians/vegans.
