Ingredients
- Mixed roasted vegetables – I used sweet potato, onion, garlic and green chillies. Use anything in your pantry.
- Roasted tofu – Add in the same tray as vegetables
- Seasoning for roasted vegetables – salt, pepper and mixed herbs
- Oil for roasting – I used Chilli infused olive oil
- Mixed grains – giant couscous, pearl barley, buckwheat and quinoa. Use vegetable broth or water from the sweet corn. I also seasoned with Sage, Onion & Garlic seasoning.
- Kernels from boiled corn on the cob (do not throw the water as you can boil the grains in the same water)
- Fresh toppings: Diced mangetout, cherry tomatoes and cucumber
Method
- Dice all vegetables and tofu and place in a baking tray. Drizzle oil and some salt, pepper and mixed herbs.
- In a pan add some boiled water to boil the grains. Just enough water/vegetable stock to cook the grains (make sure you do not overcook as they will become mushy). I used the water that I boiled the sweet corn in so it had some flavour in it. I added a little bit of Sage, Onion & Garlic seasoning to give the grains a little flavour. You can add your one choice of seasoning.
- Mix the roasted vegetables, tofu, and the mixed grains together.
- Before serving, add fresh ingredients per choice – I used mangetout, cucumber and cherry tomatoes.
- Enjoy either as a warm salad or a cold salad.
Note:
- You can change the seasoning to any other that you prefer. The seasoning makes the grains and vegetables tasty.
- Make the salad colourful. And you can change the ingredients to suit your taste.
- Make the salad a mix of protein and fibre.
- Many of these grains and vegetables have various benefits that add nutrition to your body. Example on how whole grains help with Type 2 Diabetes: “Replacing refined grains with whole grains and eating at least 2 servings of whole grains daily may help to reduce type 2 diabetes risk. The fibre, nutrients, and phytochemicals in whole grains may improve insulin sensitivity and glucose metabolism and slow the absorption of food, preventing blood sugar spikes.” – reference : https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/