5-grain salad with sautéed vegetables, a fresh and healthy dish, easy to prepare with pre-cooked 5-grain mix, including spelt, barley, rice, oats, and wheat, for a nutritious meal rich in vitamins, perfect for summer and hot days, to beat the heat and combat fatigue. Of course, you can enrich the cereal salad to your taste with shrimp, tuna, or salmon, even smoked salmon, all quick fish to cook or use canned in natural or olive oil. If you want, you can also enrich the salad with fruits, raw or grilled, such as peaches, grapes, melons, let your imagination guide you and see how delicious these mixed cereal salads can be.
- Difficulty: Very Easy
- Cost: Very Cheap
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Boiling, Stove
- Cuisine: Italian
- Seasonality: Spring, Summer, and Fall
Ingredients for 5-Grain Salad with Vegetables
- 1 cup pre-cooked 5 grains
- 1 zucchini
- 3 carrots
- 1 yellow bell pepper
- 1 clove of garlic
- 1 sprig ginger
- to taste salt
- to taste olive oil
- to taste thyme or basil
Tools to Prepare the 5-Grain Salad with Vegetables
- 1 Cutting Board
- 1 Knife
- 1 Pot
- 1 Frying Pan
- 1 Colander
- 1 Bowl
- 1 Peeler
Steps to Prepare the 5-Grain Salad with Vegetables
Put salted water on the fire where you will cook the pre-cooked grains.
Meanwhile, prepare the vegetables. Peel the carrots, dice them on a cutting board, then prepare a small piece of ginger, peel it, and grate it finely.
In a pan, add a little olive oil with the ginger, sauté briefly, then add the carrots, salt, add a little water, and cook covered on low heat. They will be ready in less than 10 minutes.
While cooking the carrots, prepare a zucchini cut into half slices, and also cut a yellow bell pepper into short strips, keeping them separate.
Meanwhile, if the water boils, cook the grains and drain after about 10 minutes, let them cool in a bowl, preferably with a spoonful of olive oil.
Once the carrots are cooked, move on to the zucchini, in a pan with a tablespoon of oil, a clove of garlic in its skin, and thinly sliced zucchini, add a little salt, and cook covered on low heat, ready in about 5 minutes.
Cook the peppers in the same way, you can use the same garlic used for the zucchini. Cook the peppers quickly like the zucchini, be careful not to cook them on too high a heat.
Once all the vegetables are ready, add them to the 5 grains in the bowl, give a good mix, and add some herbs for flavor, I used some thyme, but fresh mint or basil is also perfect. Serve cold from the fridge.
It is ideal to consume the 5-grain salad the same day, but if there’s some left, it can be eaten the next day, stored in the fridge in a sealed container.
You can add other vegetables, or even grilled meat for a richer salad, or with the addition of fish, cheese, or even boiled eggs, making it a perfectly balanced one-dish meal.
