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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. 
Course Lunch, Salad
Cuisine vegan
Prep Time 15 minutes
Cook Time 55 minutes
Total Time 1 hour 10 minutes
Servings 4
Calories 310kcal



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


  • 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


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


  • 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.
  • 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.
  • Cook the sliced flat beans in a pan of boiling water for 2 minutes, drain and refresh under cold running water.
  • 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.
  • Combine the rice, spelt, wheat grain, carrots, cooked beans, spring onions, parsley, sun dried tomatoes and garlic dressing in a large bowl.
  • Blend the roasted pepper, passata and pesto together, pour into a small bowl and serve with the rice salad.


Nutritional information is only an approximate guideline. Calculations will vary according to the ingredients you use and your cooking methods.
*Wheat grain is sometimes sold as wheat berries in whole food stores.


Calories: 310kcal | Carbohydrates: 52g | Protein: 9g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 63mg | Potassium: 607mg | Fiber: 8g | Sugar: 6g | Vitamin A: 5058IU | Vitamin C: 59mg | Calcium: 57mg | Iron: 3mg