Ancient grain seven vegetable super-food salad

Ancient grain seven vegetable super-food salad

Chris Middleton

Think of this as a type of tabouleh and a healthy salad as a base for anything you like! The farro and quinoa are rich in nutrients and add a lovely nuttiness to the final salad. You can add seasonal vegetables and herbs throughout the year. For summer think cherry tomatoes, grilled eggplant (aubergine), summer squash, zucchini (courgettes), corn, pumpkin (winter squash), sweet potatoes or basil.


Quantity Ingredient
65g farro, rinsed
100g mixed quinoa, soaked in cold water for 30 minutes, drained and rinsed
100g broccolini
100g kale, stripped from the stem
2 tablespoons olive oil
100g butternut pumpkin, finely diced
100g fresh or frozen corn kernels
80g fresh or frozen peas
30g pepitas
30g sunflower seeds
30g chia seeds
150g salted ricotta, finely chopped
1/2 pomegranate, seeds
90g tinned chickpeas, drained and rinsed
1/2 red onion, finely chopped
1 large handful oregano leaves, roughly chopped
1 small handful flat-leaf parsley, roughly chopped
1 jalapeno, seeds removed and finely chopped
150ml Latin vinaigrette
sea salt, to taste
freshly ground black pepper, to taste
edible flowers, to garnish


  1. Cook the farro in a saucepan of boiling water for 15–20 minutes, or until tender. Drain and rinse.
  2. Rinse the quinoa thoroughly and place in a small saucepan. Add 310 ml water and bring to the boil over medium heat. Reduce the heat to low and simmer for 10 minutes. Cover and cook over low heat for a further 5 minutes. Remove from the heat and set aside, with the lid on, for 5 minutes to finish cooking. Fluff the grains with a fork and spread out on a tray to cool.
  3. Bring a medium saucepan of water to the boil. Cook the broccolini and kale for 1–2 minutes, until tender. Drain and refresh in a bowl of iced water to retain their colour. Chop to roughly the same size as the other vegetables.
  4. Heat the oil in a large frying pan over medium heat. Add the pumpkin and cook for 5–7 minutes, until just tender and beginning to colour. Add the corn and peas and cook for a further 2 minutes, or until tender. Set aside to cool.
  5. Combine the pepitas and sunflower and chia seeds in a dry medium frying pan and cook over medium–low heat, tossing frequently, for 3–4 minutes, until lightly toasted.
  6. Combine the farro, quinoa, broccolini, kale, pumpkin, corn, peas and toasted seeds in a large bowl. Add the salted ricotta, pomegranate seeds, chickpeas, onion, chopped herbs and jalapeño and stir to combine. Pour in the dressing and toss to combine. Season with salt and pepper. Transfer to a decorative bowl and serve garnished with the edible flowers.
Paul Wilson
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