Multigrain Salad Over Greens

Multigrain Salad Over Greens

Servings 8


  • 4 teaspoons canola oil divided
  • 2 teaspoons unsalted butter
  • 1 large leek thinly sliced
  • 4 cups low sodium vegetable or chicken stock
  • 1/2 cup pearl barley
  • 1/2 cup brown rice
  • 1/2 cup golden raisins or dried currants
  • 1/4 cup bulgur wheat
  • 1/3 cup cup sunflower seeds or pine nuts
  • 1/4 cup Fresh parsley chopped
  • 1/2 teaspoon Garlic Salt
  • 1/4 teaspoon Black pepper
  • Mixed salad greens
  • 2 tablespoons olive oil
  • Parmesan shreds for garnish


  • Place 2 teaspoons of canola oil and butter in a Dutch oven over medium-high heat. When butter has melted, add leeks and cook 4 minutes, stirring frequently.
  • Add stock, pearl barley and brown rice. Bring to a boil, cover and reduce heat to simmer.
  • Cook 35 minutes, then stir in raisins and bulgur. Cover and cook 10 minutes longer.
  • Meanwhile, place remaining canola oil in a small skillet over medium-high heat. Add sunflower seeds and saute 2 minutes or until lightly browned. Remove from heat and set aside.
  • When the bulgur is tender, remove from heat and stir in sunflower seeds, parsley, salt and pepper.
  • Serve over mixed salad greens and drizzle the top with olive oil. Garnish with Parmesan if desired and serve.


Note: if desired, add slices of roasted chicken or grilled fish to the salad.
Nutrition information: 215 calories; 8.4g fat; 47mg sodium; 32g carbohydrates; 4.5g protein.
Photo courtesy of Robin Conover, The Tennessee Magazine