Photo: Anna Pelzer
Summer four-grain salad with garlic, lemon & herbs
14 ingredients
4-6
openrecipes
With a whole load of extra grains, textures and flavours in it, this is so much more than just another boring old rice salad. This dish can easily be prepared ahead of time and then just topped with the warm oats at the last minute.
Estimated Nutrition (whole recipe, rough)
1066
Calories
28g
Protein
20g
Fat
199g
Carbs
Counts 13 of 15 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Red Rice | 1 cup cooked (158g) white | 206 |
| Barley | 1 cup cooked (157g) | 193 |
| Farro | 1/2 cup cooked (100g) | 170 |
| Wild Rice | 1 cup cooked (164g) | 166 |
| Oat | 1/2 cup dry (40g) | 154 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Fennel | 1/2 bulb (87g) | 27 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Peppermint | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 small bunch mint, leaves picked, stalks chopped
- 1 small bunch parsley, leaves picked, stalks chopped
- 200 g mixed wild rice
- 100 g red rice
- 100 g pearl barley or farro
- 1 bulb garlic
- sea salt
- freshly ground black pepper
- extra virgin olive oil
- juice of 1 lemon
- olive oil
- ½ teaspoon fennel seeds
- 1 teaspoon cumin seeds
- 75 g rolled porridge oats
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By jamieoliver ·
Recipe sourced from
openrecipes