With the new #CanadasFoodGuide recommendations, have you been trying to include more whole grains in your diet? I know I have! Here is a great recipe I found that has not one, not two, but THREE different whole grains! Quinoa, Millet, and Bulgur.
Quinoa, Millet, Bulgur! |
Ingredients
Directions
1. In a large bowl, pour 1 cup of boiling water over the bulgur. Cover and let stand for 30 minutes. After 30 minutes, drain any remaining water.
2. Meanwhile, in a saucepan, bring 1 1/2 cups of water to boil; add the millet and reduce heat to medium. Simmer, uncovered for 5 minutes. Add the quinoa; simmer, uncovered for 12 minutes or until all the water is absorbed.
3. In a separate saucepan, bring 1/2 cup of water to boil; add the raisins and boil for 4 minutes or until the raisins are plump and water is reduced to 1/4 cup. Drain the raisins, but keep the water! You will use the raisin water as part of the vinaigrette for the salad.
Raisin Water! |
4. Add millet, quinoa, raisins, and chopped parsley, celery, red pepper, and apples to bulgur, and mix together.
Vinaigrette
- Cider vinegar 2 tablespoons
- Olive oil 2 tablespoons
- Raisin water 1/4 cup (reserved from boiling raisins)
- Garlic clove, minced 1
- Dijon mustard 1 teaspoon
- Salt 1/4 teaspoon
- Pepper 1/4 teaspoon
1. In a small bowl, whisk together the cider vinegar, olive oil, raisin water, garlic, mustard, salt and pepper. Pour over salad and stir.
I like to let this salad sit overnight in the fridge, so the flavours from the vinaigrette have a chance to soak into the salad. This salad is a dish for lunch, or as a side at dinner. Try it out with your family, or bring it to your next potluck this summer. Enjoy!
Kaitlyn Studenny
Dietetic Intern
Recipe adapted from Brescia University College Foods & Nutrition 2232 Recipe Book