Mediterranean Mixed Grains Salad

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Prep time: 10 minutes
Cook time: 1 hour
Yields 12 servings

1/2 lb. quick-cooking barley
1/4 lb. rye berries
1/4 lb. wheat berries
1/2 c. Kalamata olives, pitted and sliced
1/2 c. feta cheese
1/2 c. cucumber, diced small
1/2 c. tomatoes, diced small
1/4 c. red onion, diced small
1/2 c. roasted red bell peppers, peeled, seeded and chopped
1/4 c. flat-leaf parsley, chopped
1/4 c. apple cider vinegar
1 tsp. garlic, minced
1/4 c. + 1 tbsp. extra virgin olive oil
Salt and white pepper to taste (optional)


Bring 14 cups of water to a boil in a large pot, add the wheat berries, reduce the heat to simmer and cook for 15 minutes. Then add the rye berries and cook for 30 minutes. Finally, add the quick-cooking barley and cook for an additional 15 minutes. Drain, and set grains aside to cool.

After all the grains have cooked, mix them together in a large bowl with the olives, feta, cucumber, tomatoes, red onion, roasted red peppers and parsley.

In a separate bowl, whisk together the vinegar, garlic, and olive oil until well blended. Pour over the salad, mix well, and season with salt and pepper to taste.

Note: your barley is done cooking with 20 percent of the grains have burst open. You can also make the rye berries softer by soaking them in water the night before cooking them.

Tip! If serving immediately, the flavors meld together a little quicker when you mix the warm grains with the dressing and other veggies. Otherwise, make this the night before the maximize flavor. Enjoy as a side or as a meal over a bed of arugula or baby spinach.

Calories 222; Fat 8g; Saturated Fat 2g; Cholesterol 7mg; Sodium 283mg; Carbohydrate 32g; Fiber 4g; Sugars 1g; Protein 6g