Whole-Grain Wheat and Feta Salad

Given this nice sunny weather, fresh salads are becoming more and more appealing.

If you run out of ideas, don’t worry I have one for you!

Instead of the traditional white rice salad, try to use whole grains or beans which are higher in fiber and nutrients.

If you have a gluten sensitivity you can use wild rice, whole grain rice or buckwheat.

 

Total Time55 minsPrep Time15 minsCook Time40 minsDifficultyBeginnerYields1 Serving

 
Ingredients (4-5 portions)

 300 g whole-grain wheat (or farro if you prefer)
 100 g mung beans
 50 g wild rocket (arugula)
 300 g cherry tomatoes
 80 g drained pitted black olives
 180 g feta
 3 or 4 tbsp extra-virgin olive oil
 salt and pepper to taste
Optional
 juice of 1/2 lemon
 3 or 4 strawberries

 

Instructions

1

Cook the whole-grain wheat and the mung beans following the package's instruction.
The cooking time for the whole-wheat grains is around 1hr -1h 15 min (or 40 min in a pressure pot) whereas for the mung beans it's around 30min (or 18-20 min in a pressure pot).

IF YOU DON'T HAVE A PRESSURE POT:

Rinse the wheat in running water, place it into a pot, add 4 cups of hot water, 1/2 tsp of salt and let it cook for 30-35 minutes. At this point add the mung beans and let it cook for additional 25-30 minutes until the wheat and beans have softened.

IF YOU HAVE A PRESSURE POT:

Rinse the wheat in running water, place it into the pressure pot, add 4 cups of water, 1/2 tsp of salt and let it cook for 20 minutes. At this point release the pressure and safely open the pressure pot. Add the mung beans and set it up again for an additional 18 minutes. (Note that the cooking time should start from the first whistle).

2

While the wheat and beans are cooking chop the rocket, olives and cherry tomatoes into small pieces.
Move them into a large bowl, add the olive oil, salt, pepper and mix until combined.

3

When the wheat/beans are ready, drain and rinse them in cold running water.

4

Move the wheat and beans into the bowl, add the crumbled feta and mix all the ingredients together.
Adjust with salt and pepper, add a squeeze of lemon juice if you like and serve with a final drizzle of olive oil and feta crumbles.

Tips
5

This salad lasts for a few days in the fridge and it's great as a packed lunch for work or for a picnic.

Ingredients

 300 g whole-grain wheat (or farro if you prefer)
 100 g mung beans
 50 g wild rocket (arugula)
 300 g cherry tomatoes
 80 g drained pitted black olives
 180 g feta
 3 or 4 tbsp extra-virgin olive oil
 salt and pepper to taste
Optional
 juice of 1/2 lemon
 3 or 4 strawberries

Directions

1

Cook the whole-grain wheat and the mung beans following the package's instruction.
The cooking time for the whole-wheat grains is around 1hr -1h 15 min (or 40 min in a pressure pot) whereas for the mung beans it's around 30min (or 18-20 min in a pressure pot).

IF YOU DON'T HAVE A PRESSURE POT:

Rinse the wheat in running water, place it into a pot, add 4 cups of hot water, 1/2 tsp of salt and let it cook for 30-35 minutes. At this point add the mung beans and let it cook for additional 25-30 minutes until the wheat and beans have softened.

IF YOU HAVE A PRESSURE POT:

Rinse the wheat in running water, place it into the pressure pot, add 4 cups of water, 1/2 tsp of salt and let it cook for 20 minutes. At this point release the pressure and safely open the pressure pot. Add the mung beans and set it up again for an additional 18 minutes. (Note that the cooking time should start from the first whistle).

2

While the wheat and beans are cooking chop the rocket, olives and cherry tomatoes into small pieces.
Move them into a large bowl, add the olive oil, salt, pepper and mix until combined.

3

When the wheat/beans are ready, drain and rinse them in cold running water.

4

Move the wheat and beans into the bowl, add the crumbled feta and mix all the ingredients together.
Adjust with salt and pepper, add a squeeze of lemon juice if you like and serve with a final drizzle of olive oil and feta crumbles.

Tips
5

This salad lasts for a few days in the fridge and it's great as a packed lunch for work or for a picnic.

Fresh Whole-Grain Wheat Salad with Feta

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