Whole Grain Broccoli and Pinenut Salad
by Tarla Dalal
A medley of whole grains teams up with exotic ingredients like pine nuts, blueberry, greens and veggies to give you a bowl full of excitement!
Berries and nuts complement each other fabulously to give a whole new exciting twist to the whole grains. This is boosted further by a totally mind-blowing dressing of herbs, spices, honey and lemon. Onions add an interesting crunch to the dressing while garlic gives a shade of pungency.
Serve the Whole Grain Broccoli and Pinenut Salad immediately after tossing in order to enjoy a fresh blast of flavours and a vibrant mix of textures.
Try other salads like the Quinoa Feta and Mixed Veg Salad or Barley Feta and Spinach Salad .
Whole Grain Broccoli and Pinenut Salad recipe - How to make Whole Grain Broccoli and Pinenut Salad
Soaking time: 8 hours Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1/4 cup whole wheat (gehun)
1/4 cup barley (jau)
1/4 cup jowar (white millet)
1/2 cup blanched broccoli florets
2 tbsp pinenuts (chilgoza)
1/4 cup frozen blueberries
3/4 cup arugula leaves , torn into pieces
To Be Mixed Into A Dressing
3 tbsp olive oil
1 1/2 tbsp honey
2 tsp lemon juice
2 tbsp finely chopped onions
1 tbsp finely chopped garlic (lehsun)
1 tsp dried red chilli flakes
1 1/2 tsp dried mixed herbs
salt and freshly ground black pepper (kalimirch) to taste
- Method
- Soak the whole wheat, barley and jowar in enough water in a deep bowl for 8 hours. Drain well.
- Combine the soaked whole wheat, barley and jowar and enough water in a pressure cooker and pressure cook for 5 whistles.
- Allow the steam to escape before opening the lid. Keep aside to cool slightly.
- Combine the cooked whole wheat, barley , jowar, broccoli, pinenuts, frozen blueberries and arugula leaves in a deep bowl and mix gently.
- Add the dressing and toss well.
- Serve immediately.
| Energy | 295 cal |
| Protein | 5.3 g |
| Carbohydrates | 32.2 g |
| Fiber | 2.4 g |
| Fat | 16.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 276.6 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.6 mg |
| Vitamin C | 11.5 mg |
| Folic Acid | 33.3 mcg |
| Calcium | 50.2 mg |
| Iron | 1.8 mg |
| Magnesium | 66.1 mg |
| Phosphorus | 122.2 mg |
| Sodium | 8.5 mg |
| Potassium | 203.2 mg |
| Zinc | 0.9 mg |