Freekeh, quinoa and chia, the three wonder grains, are combined with broccoli and chickpeas to make a powerhouse of a salad And, what’s more, it tastes delicious too! To reduce nutrient loss, don’t steam the broccoli and sugar snaps for too long, and cook the freekeh and quinoa in the vegetable cooking water rather than stock or plain water. Add the dressing to the grains while still hot, so that they absorb all the lovely flavours.
75g bulgar wheat, cracked wheat or freekah
350ml chicken or vegetable stock, or water
200g broccoli 100g sugar snap peas
1⁄2 x 400g tin chickpeas, drained and rinsed
1 tablespoon toasted pumpkin seeds
1–2 tablespoons chia seeds, preferably ground in a mill or blender
100g feta, crumbled
A handful of alfalfa sprouts
A couple of good handfuls of mixed leaves
For the dressing:
2–3 tablespoons lemon juice
11⁄2 tablespoons Greek yogurt
11⁄2 tablespoons extra-virgin olive oil
1 teaspoon honey, preferably manuka
2 tablespoons chopped mint
1. Wash grains separately in two to three changes of water or until the water runs clear.
2. If you are using freekeh, put it into a pan and cover with the boiling hot stock or water. Bring to the boil and simmer, lid on, for 25 minutes, adding the quinoa for the final 10–12 minutes.
3. If you are using cracked or bulgur wheat, place it in a pan with the quinoa, cover with the boiling hot stock or water, and gently boil for 12–15 minutes.
4. When the grains are tender, drain thoroughly in a sieve to remove as much moisture as possible.
5. Meanwhile, steam the broccoli for about 3 minutes and the sugar snaps for 1 minute or until they are tender but still have a crunch.
6. In a bowl, combine the dressing ingredients with plenty of salt and pepper, taste and add extra lemon juice if needed.
7. Mix with the still-warm grains and chickpeas.
8. Then add the vegetables, seeds, feta, alfalfa sprouts and mixed leaves.
9. Toss and serve straight away.
Alternative grains: cooked bulgar wheat instead of the cooked freekeh or cracked wheat; cooked couscous or amaranth instead of the cooked quinoa.
Variations: – Omit the feta and add some shredded chicken. – Add some sliced cooked beetroot or cherry tomatoes for colour. – Roast some butternut squash or pumpkin, then add to the salad. – Use lentils or cannellini beans instead of chickpeas. – Add sunflower, linseed or sesame seeds, too.
This recipe can be found in Amazing Grains.