Servings: 8 (1 cup)
Prep Time: 10 minutes
Cook Time: 1 hour (with sorghum); 10 with couscous
This Mediterranean Whole Grain Salad contains a wealth of wholesome foods that all meld together to make the perfect savory salad. Filled with tomatoes, squash, onions, sorghum, chickpeas and more, it’s got all the goodies the Mediterranean diet has to offer. Mix it up for next time friends come over or meal prep it for the week for lunch.
You’ve probably heard the Mediterranean diet is good for you. This recipe is a perfect example of what it has to offer. Sorghum and chickpeas offer heart healthy, gut filling fiber. Chickpeas give a dollop of protein, vitamins and minerals. Olive oil, of course, is filled with healthy fats. Garlic has all sorts of amazing benefits, and gives this dish a little kick. Add in veggies like tomatoes, squash, onions, bell pepper and you’ve got a flavorful veggie filled dish. Another Mediterranean staple? Herbs! These powerful little plants contain a wealth of antioxidants, flavor, and reduce the need to over salt.
To take this recipe all the way, nutritionally speaking, I used sorghum as the grain. Sorghum is gluten free and non-GMO. It contains high levels of unsaturated fats, protein, fiber, and minerals phosphorus, potassium, calcium, and iron, but more impressively it has even more antioxidants than superfoods blueberries and pomegranates. Components in sorghum have also been linked to reducing the risk of skin and colon cancer, increasing cardiovascular health, and may help with weight loss.
If you don’t have the time to sit around and watch sorghum slowly bubble, try cooking it faster in an instapot or if you’re in need of a quick fix, sub in couscous instead.
Rinse sorghum. Place it in a pan and fill with water until it is at least 2 inches above grains. Add salt. Bring to a boil, reduce to medium heat, and cook for about 45 minutes or until sorghum is tender but still chewy. Add more water if needed. Drain sorghum and set aside.
Alternate: Cook in instapot for 25 minutes with 1 1/2 cups water to 1/2 cup sorghum.
(Need a faster salad? Replace sorghum with couscous.)
Chop tomatoes, bell peppers, cucumbers, onions, and sundried tomatoes into similarly sized pieces. Finely chop parsley. Crush garlic and set aside.
Add chickpeas tomatoes, bell peppers, cucumbers, onions, sundried tomatoes, parsley to sorghum.
Mix lemon juice, olive oil, garlic, salt and pepper in small bowl. Add to sorghum mixture and stir well.
1 1/2 cups water -- vegetable or chicken broth
1/2 cup sorghum
1 can chickpeas, rinsed
2 plum tomatoes or 1 cup chopped
1 red bell pepper
2 medium cucumbers or summer squash
3 ounces feta cheese
1/2 cup sundried tomatoes
1 small red onion
1/4 bunch parsley or about ½ cup chopped
1/8 c olive oil
½ teaspoon salt
½ teaspoon pepper
1 clove garlic, crushed (optional for more kick)