Recipes: Sweet and Savory Grain Salads

Here are two simple and tasty recipes that work with a variety of whole grains: The first is typically made with orzo pasta, but I have found it works just as well with a healthier grain like farro, barley or wheatberries.  If you read my post about multi-tasking whole grains, you know that all of these grains contain considerably more fiber and protein than a refined carbohydrate masking as a grain like orzo pasta. Of course this salad would also work with whole wheat orzo, but I encourage you to try it with barley or farro, both of which contain more protein and have a nuttier, more satisfying flavor than orzo. Another option is to cook some orzo and an additional cup of a new grain and mix the two. I do this sometimes with whole wheat orzo and wheatberries. They taste great together. You can play a lot with this recipe and still get great results.


Servings should be based on 1/4 cup grain per person.  I typically work with 1 cup and this makes enough for my husband and I to eat it as a main course and have some left over for lunch. The recipe below is for 2 cups of grain so it makes about 8 servings.


This is adapted from "Orzo with Tomatoes, Feta, and Green Onions" by Giada De Laurentiis featured in Bon Appétit, April 2006 (and shared with me by my friend Lauren Scott who is known for always showing up with a meal for a friend in need -- thanks girl, I'll miss you when you move!)


2 cups of grain to 6 cups of water or vegetable/chicken broth (some grains should be soaked up to 6 hours ahead of time, be sure to read instructions before cooking)
12 oz of diced chicken, shrimp, tuna and/OR chick peas if you prefer a vegetarian dish
2 cups red and yellow teardrop or grape tomatoes, halved
1 cup chopped fresh basil
1 cup chopped green onions
1/2 cup pine nuts, toasted
I typically add some of whatever veggies are around; frozen or fresh peas work really well as do broccoli florets, spinach and artichokes
Remember to halve everything if you are just making this for 4 or less people!
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For the second salad, a sweeter salad better eaten as a side dish, cook the desired amount of grain in boiling water (1 to 3 ratio of grain to water).  This salad works well with the grains above or finer grains like quinoa and millet, whereas the first salad needs a denser grain.
Drain and cool grains then add olive oil, white wine or champagne vinegar and lemon juice to taste.  Start with no more than a Tbsp of each and then add according to your taste and texture buds. Add a generous amount of sweetened dried cranberries or currants (and/or dried apricots) and slivered almonds.  If you want something slightly more savory, add chopped scallions as well.  Simple but delicious!