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–+ servings

Jock's Multigrain Salad

A healthy main course salad featuring a variety of whole grains and vegetables
Print Recipe
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 people
Course: Salad
Cuisine: Mediterranean
Ingredients Method Notes

Ingredients
  

  • 1 1/2 cups cooked quinoa - - *See note below
  • 1 1/2 cups pearl (Israeli) couscous - - *See note below
  • 1 cup prepared bulgur wheat - - *See note below
  • 1 1/2 Tsp olive oil
  • 1 cup kernels from one large ear of corn - - or 1 cup frozen corn, thawed
  • 2 plum tomatoes - - seeded and chopped into 1/4" (6mm) dice
  • 2-3 green onions - - finely sliced
  • 1 cup cucumber - - peeled, seeded and chopped
  • 2 poblano chiles - - roasted, seeded and chopped. See head notes
  • 1 large red pepper - - roasted, seeded and chopped
  • 1/2 small fennel bulb - - fronds, core and tough outer layer discarded, thinly sliced
  • salt - - preferably Kosher or sea salt
  • freshly ground pepper
Dressing
  • 1/4 cup (4TBS/60ml) Extra Virgin Olive Oil
  • 1 garlic clove - - minced
  • 1 Tsp ground cumin
  • grated zest and juice from one large lime
  • 1 Tsp Dijon mustard
  • Pinch salt

Method
 

  1. Prepare the quinoa, pearl couscous and bulgar. *See note below.
  2. Heat 1 1/2 Tsp olive oil in a non-stick skillet over medium high heat and add the corn. Cook for about 5 minutes until the corn is brown in spots. (Note: some of the sugars in the corn may have caramelized in the bottom of the pan. Don't throw that away, it has good flavor. To capture it add 2-3 TBS water to the pan and shake it about to release the fond. Let the water evaporate until it is almost dry.)
  3. Add the corn to a large bowl along with the rest of the ingredients. Season to taste with salt and pepper.
Dressing
  1. In a small pot heat the oil over medium heat. Add the cumin and garlic and cook about a minute or so until the cumin and garlic become fragrant. Remove from the heat and set aside to cool.
  2. In a small bowl whisk together the lime zest, juice, mustard and salt.
  3. Whisk the oil mixture into the lime juice mixture. Taste the dressing and adjust the seasoning as necessary. Too astringent? Add a bit more oil. Too mild? Add more juice. A bit flat tasting? Add a pinch more salt. Don't have a lime? A lemon will do nicely.
  4. Stir the dressing into the salad and set it aside for an hour or so at room temperature to allow the flavors to meld together. (This will keep in the fridge, covered, for a few days.)

Notes

*Refer to instructions #2 & #3 of the Sonoma Diet version of this recipe (above) to see how to prepare the quinoa.
*Prepare the couscous according to the package instructions.
*Use the finest grain bulgar and prepare according to the package instructions.
*Feel free to substitute any other grain combination you prefer.
*Alternatively, use precooked grains if they are available to you.

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