Three Grain Salad

Makes 4 -6 servings. 

Wholesome, nutritious and crunchy.

INGREDIENTS:

• ½ cup wheat berry

• ½ cup farro

• ½ cup barley

• 3 scallions including some of the green parts, thinly sliced

• 2 medium carrots, coarsely chopped

• 1 cup tightly packed flat leaf parsley, coarsely chopped

• ¼ cup toasted sunflower seeds

• ¼ cup cranberries

• Ricotta Salata, about 6 ounces, optional  

DRESSING:

• 3 tablespoons extra-virgin olive oil

• 2 tablespoons balsamic vinegar

• 2 teaspoons honey

• 2 teaspoons Dijon mustard

• 1 teaspoon kosher salt

• Freshly ground black pepper

PREPARATION:

1. Place wheat berries, 1½ cups water and a ½ teaspoon salt in a small saucepan. Bring to a boil, over high heat. Reduce the heat and simmer covered for about 1½ hours. The kernels should be almost tender and the water is absorbed.  Transfer to a medium bowl. 

2. Place farro, ¾ cup water and ½ teaspoon salt in a small saucepan. Bring to a boil, over high heat. Reduce the heat and simmer covered for about 20 minutes or until farro is tender and the liquid is absorbed.

3. Add to the wheat berries. 

4. Place barley, 1 cup water and ½ teaspoon salt in a small saucepan. Bring to a boil over high heat. Reduce the heat and simmer covered for about 25 minutes. The barley should be cooked and the water absorbed (if the liquid is absorbed and the barley is not soft enough, add a few tablespoon boiling water and continue cooking). Add to the other grains.

5. Add the scallions, carrots, parsley , sunflower seeds and cranberries. 

6. Whisk the dressing and combine with the grains.

7. Season to taste with vinegar, honey, mustard, salt and pepper.  

8. It is best to let the dressed salad rest for a few hours before serving.

NOTE:

I chop the carrots and the parsley in a food processor fitted with the steel blade.

The rule of thumb is that if the grains are not soft enough and the water has evaporated add a few tablespoons of boiling water and continue cooking.

Barley with Parsnip

Makes 6 -servings.

This side dish, which combines grains and vegetables, is nutritious and delicious.   It’s a bit sweet, a bit crunchy and quite tasty.

INGREDIENTS

• 3 tablespoons extra -virgin olive oil

• 1 onion, finely chopped

• 1 cup medium pearl barley

• 2 cups vegetable broth

• ½ pound parsnips, peeled and coarsely grated (See Note)

• Kosher salt

• Freshly ground black pepper

• Petals from 4 thyme sprigs

 

PREPARATION

1. Heat 2 tablespoons of oil in a medium saucepan and sauté the onion until soft, about 5 minutes.  

2. Add the barley and 1 ½ cup of broth. Bring to a boil, lower the heat and cook covered for about 30 minutes, stirring from time to time.  The barley should be soft and the broth almost absorbed.

3. Transfer the barley to a dish.

4. Heat the remaining oil in the saucepan, add the parsnips and ½ cup of remaining broth. Bring to a boil, lower the heat and simmer, covered until the parsnips are semi-soft, about 5 minutes.

5. Add the barley and combine. Season with salt, pepper and add thyme.

 

NOTE

I use the medium grating attachment of the food processor to grate the parsnips.