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A summery three grain salad with roasted pepper sauce. Packed with flavour, crunch and bite and perfect for picnics, barbecues or just as a summer lunch!

Three Grain Salad with a Roasted Pepper Dressing

A summery three grain salad with crunchy vegetables dressed with garlic oil and served up with a simple roasted pepper sauce. 

Prep Time 15 minutes
Cook Time 55 minutes
Total Time 1 hour 10 minutes
Servings 4

Ingredients

SALAD

  • 75 g wheat grain 1/3 cup
  • 75 g pearled spelt 1/3 cup
  • 75 g brown rice 1/3 cup
  • 75 g flat green beans 1/3 cup, sliced very thinly on the diagonal
  • 75 g carrots 1/3 cup, julienned
  • 50 g spring onions 1/4 cup, sliced very thinly on the diagonal
  • 25 g flat leaved parsley 1/8 cup, finely chopped
  • 4 sun dried tomatoes in oil drained and finely chopped
  • salt and black pepper to taste

GARLIC OIL DRESSING

  • 2 cloves garlic peeled and bashed with the flat of a knife
  • 2 tbsp olive oil
  • juice of half a lemon
  • salt and black pepper

ROASTED PEPPER DRESSING

  • 1 jarred roasted pepper drained
  • 1/2 cup passata
  • 2 tsps red pesto

Instructions

  1. Cook the wheat grain in a large pan of boiling water for 45 - 55 minutes until tender but with bite, drain and refresh under cold running water.
  2. At the same time cook the spelt in pan of boiling water for 20 minutes and the rice in another pan for 25 minutes until both are tender, drain and refresh under cold running water.
  3. Cook the sliced flat beans in a pan of boiling water for 2 minutes, drain and refresh under cold running water.
  4. Heat the olive oil gently in a pan, add the whole squashed garlic and fry very gently for two minutes until fragrant, leave to cool. Add the lemon juice and a little salt and pepper, whisk to combine.
  5. Combine the rice, spelt, wheat grain, carrots, cooked beans, spring onions, parsley, sun dried tomatoes and garlic dressing in a large bowl.
  6. Blend the roasted pepper, passata and pesto together, pour into a small bowl and serve with the rice salad.

Recipe Notes

Wheat grain is sometimes sold as wheat berries in whole food stores.