This is a chilled rice salad that would be at home on any traditional Mediterranean table. Grains of all types are used in cold preparations. Think Tabouli Salad from wheat bulgar. a guest blog by Chef Tina Martini
I have prepared this recipe using Quinoa, Lentils, and Wheat Bulgar for a different twist. This is a great way to use leftover rice, or other grains and/or legumes.
- Juice of one Orange (I used Cara Cara, the pink Orange)
- Juice of half a Lemon
- 1 small clove Garlic, minced
- 1 tsp. Dijon Mustard
- 1 tsp. Red Wine Vinegar
- 1 1/2 Tbls. Honey
- 3/4 Cinnamon
- 2-3 tsp. Orange zest
- 1 tsp. Lemon zest
- 1/3 cup Olive Oil
- Salt and Pepper to taste
- Whisk first 9 ingredients, orange juice through lemon zest, thoroughly in a small mixing bowl and slowly drizzle in the olive oil until your dressing is smooth and emulsified.
- Chill the dressing while preparing your salad ingredients.
- 3 cups prepared and chilled Rice, Quinoa, or Lentils
- 15 baby Heirloom Tomatoes, or Grape Tomatoes, cut in half
- 4 Persian or baby Cucumbers, sliced
- 2 Green Onions, sliced thinly
- 1/3 cup fresh Mint leaves, Chiffonade* (in a minute, chefs)
- 1/4 cup fresh Parsley, finely chopped
- 8 ozs. crumbled Feta cheese (leave this out for vegan recipe)
- Salt and Pepper to taste
- Place all salad ingredients in a large mixing bowl.
- Pour dressing over salad and toss gently.
- Chill until time to serve.
*Chiffonade is a great way to get even threads of fresh herbs ‘woven’ through your recipe. Pick the leaves from the stem, be it Mint, Basil, or any other broad leaf herb. Stack them all in the same direction. Now roll them tightly like a cigar and run your knife across the “cigar” creating very thin “threads.” Bravo, Chef! Chiffonade of Mint!
Tasty Tip – If preparing fresh grain just for this recipe, replace the water with orange juice and veggie broth. This cooks the citrus flavor right into the grains.
Phyto Facts – Whole grains are a great way to burn body fat. Both soluble and insoluble fiber are the “brooms” that sweep the intestines clear of toxins, making our digestion more efficient in general. Whole grains and legumes contain lignans that balance hormone production and help protect against hormone receptor damage. This recipe is a powerhouse of cancer and diabetes fighters. It improves digestion with the addition of the feta cheese due to the active enzymes naturally present in goat milk. Remember to increase the allium compounds in the green onions, simply by slicing them first and leaving them out in the air for ten minutes. Alliums are also present in the garlic used in the dressing.
|by Chef Tina Martini, “The Medicine Chef” @MedicineChef | Facebook
Chef Martini is an experienced, well-versed television personality with a successful and proven track record. She holds a doctorate from Bastyr University in Naturopathy and a Nutrition degree from San Diego State University. She mixes cooking with nutrition, fitness and wellness!