Nourishing Whole Grain Salad with a Soft Texture
Making a Delicious Whole Grain Salad with Scored Brown Rice
Did you know that brown rice, often perceived as coarse, can be incredibly soft, digestible, and have a delightful nutty flavor when prepared using the ‘scored’ method? This salad features barley, oats, and scored brown rice, all contributing to a wonderfully tender texture. While we know that whole grains are rich in fiber, promote satiety, and are lower in calories, making them ideal for weight management, it can be challenging to incorporate them consistently into our diet. With whole grains trending for their health benefits, why not take this opportunity to transform your eating habits? A whole grain salad is surprisingly delicious and, when eaten regularly as part of a healthy diet, can significantly contribute to overall health balance and weight management.
Main Ingredients- 80g barley
- 120g oats
- 100g scored brown rice
- A generous handful of fresh salad greens
- 3-4 hard-boiled quail eggs
- 3-4 cherry tomatoes
- 4 walnuts
- 5g sunflower seeds
- Cooked shredded beef, to taste (optional)
Aromatic Oriental Dressing- 3 Tbsp extra virgin olive oil
- 1 Tbsp soy sauce
- 0.5 tsp fresh lemon juice
- 1 Tbsp honey
- 0.3 tsp minced garlic
- 0.7 tsp toasted sesame seeds
Refreshing Lemon Dressing- 2 Tbsp olive oil
- 1 Tbsp fresh lemon juice
- 1 tsp honey
- Pinch of herb salt
- 3 Tbsp extra virgin olive oil
- 1 Tbsp soy sauce
- 0.5 tsp fresh lemon juice
- 1 Tbsp honey
- 0.3 tsp minced garlic
- 0.7 tsp toasted sesame seeds
Refreshing Lemon Dressing- 2 Tbsp olive oil
- 1 Tbsp fresh lemon juice
- 1 tsp honey
- Pinch of herb salt
Cooking Instructions
Step 1
First, prepare the core components of your salad: the barley, oats, and scored brown rice.
Step 2
Thanks to the scoring, this brown rice absorbs water exceptionally well and cooks up tender and fluffy without pre-soaking, making the cooking process much more efficient.
Step 3
Rinse the oats and barley thoroughly and soak them in cold water for about 20 minutes. The scored brown rice can be added directly to the pot. When cooking the grains, aim for a water-to-grain ratio of approximately 4 to 5 times the volume of the grains.
Step 4
Once the grains are cooked, rinse them briefly under cold water to achieve a slightly chewy texture. Drain them thoroughly in a colander. This step ensures each grain has a delightful, firm bite.
Step 5
Prepare the accompanying ingredients: fresh salad greens, crunchy walnuts, vibrant cherry tomatoes, nutritious quail eggs, and savory cooked shredded beef (if using). Also, mix up the dressings: a zesty lemon dressing and a flavorful oriental dressing to complement the salad.
Step 6
【Making the Aromatic Oriental Dressing】 In a small bowl, whisk together 3 Tbsp extra virgin olive oil, 1 Tbsp soy sauce, 0.5 tsp fresh lemon juice, 1 Tbsp honey, 0.3 tsp minced garlic, and 0.7 tsp toasted sesame seeds until well combined.
Step 7
【Making the Refreshing Lemon Dressing】 In another bowl, combine 2 Tbsp olive oil, 1 Tbsp fresh lemon juice, 1 tsp honey, and a pinch of herb salt. Stir until smoothly blended.
Step 8
Cook a generous batch of the whole grains and store them in the refrigerator. They are perfect for quickly assembling a surprisingly delicious and satisfying salad anytime. You’ll be delighted by how flavorful and wholesome it is!
