triple whole grain salad

Triple Whole Grain Salad with Miso-Yogurt Dressing

Salads drizzled with delicious dressing make you feel good for some time but an hour or two later your stomach tends to forget you’ve eaten anything at all. And so, you eat again. Unless of course, you were wise enough to eat a grain salad.

In this hearty salad the nuttiness of quinoa and Bulgar, soft chewy coix seeds are paired with tofu tossed in fresh basil pesto and drizzled with miso-yogurt dressing to create a main-course salad that’s perfect served on a bed of fresh spinach.

It is a delicious and healthy way to bulk up your meal. With its mix of textures this main-course salad is surely a winner.

triple whole grain saladPreparation Time: 10 min
Cooking Time: 20 min
Total Time: 30 min
Serves: 4-6

Ingredients

1/2 cup quinoa
1/2 cup bulgur wheat
3/4 cup coix seeds
200 grams (1 ½ cup) extra firm tofu
1/4 cup sundried tomatoes, chopped in ½ inch pieces
3 cups baby spinach
2 tablespoon melon seeds
2 tablespoon pumpkin seeds
1 cup micro-greens
2 tablespoon basil pesto
2 tablespoons extra virgin olive oil
Smoked sea salt

Miso Yogurt Dressing

2 tablespoon white Miso paste
1 clove garlic, mashed
1 tablespoon mirin (Japanese seasoning)
2 tablespoon maple syrup
1 cup plain yogurt
Juice from 1/2 lemon
Dash of sesame oil
Salt and pepper

triple whole grain saladDirections

Wash the spinach leaves and leave aside to dry. Chop the sun-dried tomatoes.

Prepare the grains

triple whole grain saladQuinoa – Add ½ cup quinoa to 1 cup of water in a medium saucepan and bring to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Turn off the heat and let it sit for 5 minutes in steam. Uncover and fluff with fork. Let it cool completely.

Bulgur wheat – wash and rinse ½ cup Bulgar and add 3 cups water to a saucepan. Bring to a boil, cover, reduce the heat to low and let it simmer for 12-15 minutes. Drain and rinse in cold water to stop the cooking process.

Coix seeds – wash and boil the ¾ cup of coix seeds in 4-5 cups of water. Cover and simmer for 15-20 minutes. Check after 15 minutes for doneness. Once soft and chewy, drain and rinse under cold water. Set aside.

triple whole grain saladMeanwhile, prepare the tofu. Dry the tofu completely with paper towel before cutting. Cut into ½ inch cubes and lightly sauté in 1 teaspoon oil.

triple whole grain saladBrown the tofu very lightly on all sides, about 3-4 minutes.  Keep aside to cool.

triple whole grain saladIf you want you can use store bought pesto. I used some leftover I made the previous day. Add 2 tablespoons basil pesto to the cooled tofu and toss well to combine. Set aside.

triple whole grain slaldMiso-Yogurt Dressing- Add all the ingredients to a bowl and whisk well to combine. Let the dressing sit for 10 minutes at room temperature. If the dressing appears too thick, add little water.

Assemble the salad

triple whole grain saladAdd the cooled quinoa, coix seeds and bulgur wheat in a large bowl. Drizzle some extra virgin olive oil and smoked sea salt. Toss well to combine.

triple whole grain saladTop with chopped sun-dried tomatoes and marinated tofu. Mix gently.

Spoon the salad on the bed of spinach sprinkled with melon seeds, pumpkin seeds and micro-greens. Add the dressing just before serving.

triple whole grain salad

Triple Whole Grain Salad with Miso-Yogurt Dressing
 
Hearty salad with the nuttiness of quinoa and bulgur, soft chewy coix seeds paired with tofu tossed in fresh basil pesto and drizzled with miso-yogurt dressing.
Author:
Recipe type: Salads, side
Serves: 4-6
Ingredients
  • ½ cup quinoa
  • ½ cup bulgur wheat
  • ¾ cup coix seeds
  • 200 grams (1 ½ cup) extra firm tofu
  • ¼ cup sundried tomatoes, chopped in ½ inch pieces
  • 3 cups baby spinach
  • 2 tablespoon melon seeds
  • 2 tablespoon pumpkin seeds
  • 1 cup micro-greens
  • 2 tablespoon basil pesto
  • 2 tablespoons extra virgin olive oil
  • Smoked sea salt
Miso Yogurt Dressing
  • 2 tablespoon white Miso paste
  • 1 clove garlic, mashed
  • 1 tablespoon mirin (Japanese seasoning)
  • 2 tablespoon maple syrup
  • 1 cup plain yogurt
  • Juice from ½ lemon
  • Dash of sesame oil
  • Salt and pepper
Instructions
  1. Wash the spinach leaves and leave aside to dry. Chop the sundried tomatoes.
Prepare the grains
  1. Quinoa - Add ½ cup quinoa to 1 cup of water in a medium saucepan and bring to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Turn off the heat and let it sit for 5 minutes in steam. Uncover and fluff with fork. Let it cool completely.
  2. Bulgur wheat – wash and rinse ½ cup bulgur and add 3 cups water to a saucepan. Bring to a boil, cover, reduce the heat to low and let it simmer for 12-15 minutes. Drain and rinse in cold water to stop the cooking process.
  3. Coix seeds – wash and boil the ¾ cup of coix seeds in 4-5 cups of water. Cover and simmer for 15-20 minutes. Check after 15 minutes for doneness. Once soft and chewy, drain and rinse under cold water. Set aside.
  4. Meanwhile, prepare the tofu. Dry the tofu completely with paper towel before cutting. Cut into ½ inch cubes and lightly sauté in 1 teaspoon oil.
  5. Brown the tofu very lightly on all sides, about 3-4 minutes. Keep aside to cool.
  6. If you want you can use store bought pesto. I used some leftover I made the previous day. Add 2 tablespoons basil pesto to the cooled tofu and toss well to combine. Set aside.
  7. Miso-Yogurt Dressing- Add all the ingredients to a bowl and whisk well to combine. Let the dressing sit for 10 minutes at room temperature. If the dressing appears too thick, add little water.
Assemble the salad
  1. Add the cooled quinoa, coix seeds and bulgur wheat in a large bowl. Drizzle some extra virgin olive oil and smoked sea salt. Toss well to combine.
  2. Top with chopped sundried tomatoes and prepared tofu. Mix gently.
  3. Spoon the salad on the bed of spinach leaves sprinkled with melon seeds, pumpkin seeds and micro-greens. Add the dressing at the time of serving.

 

 

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