Five Grain Salad Recipe

Rinse grains

Rinse the quinoa and millet in a fine-mesh sieve under cold running water until water runs clear. Drain well. (Barley, farro and brown rice do not need rinsing, but you may rinse them if dusty.)

Par-cook and simmer

In a large heavy-bottomed pot combine all five grains (quinoa, barley, brown rice, farro, millet) and add 8 cups of vegetable broth or water and 1 tsp salt. Bring to a vigorous simmer over high heat, then reduce to low, cover and maintain a gentle simmer. Different grains cook at different rates; check after 20 minutes.

Staggered cooking technique

After 10 minutes of simmering, check textures. If some grains (like quinoa and millet) have absorbed liquid and look tender sooner (around 12–15 minutes), remove them with a slotted spoon to a large rimmed baking sheet to stop cooking and cool. Continue cooking barley, farro and brown rice until tender but still slightly chewy (another 15–25 minutes depending on grain freshness). If you prefer ease over perfect separate textures, cook all together about 25–30 minutes until a mix of tender and slightly chewy.

Drain & cool

When grains are cooked to your preferred texture, drain any excess liquid in a fine-mesh sieve and spread the grains in an even layer on a rimmed baking sheet to cool quickly to room temperature. Fluff with a fork so they separate and do not clump. Chill in the fridge for 20–30 minutes if you want the salad cold.

While the grains are cooking and cooling, prepare the vegetables: dice the cucumber, halve the cherry tomatoes, small dice the red pepper, shred the carrot, and very finely dice the red onion. Chop the parsley finely.

Toast the sunflower seeds in a dry skillet over medium heat, stirring frequently, until fragrant and lightly golden, about 3–5 minutes. Transfer to a bowl to cool (they will continue to brown if left in the hot pan).

If using feta, crumble it and keep chilled until ready to toss with the salad.

Make the dressing: in a jar or small bowl combine 1/2 cup extra-virgin olive oil, 1/4 cup fresh lemon juice, 2 tbsp red wine vinegar, 1 tbsp Dijon mustard, 1 tbsp honey or maple, 1 tsp minced garlic, 1/2 tsp ground cumin, 1 tsp salt and 1/2 tsp black pepper. Whisk vigorously or shake in a sealed jar until emulsified. Taste and adjust acidity or salt as needed.

Combine cooled grains and vegetables: in a very large mixing bowl add the cooled grain blend, diced cucumber, halved tomatoes, red pepper, shredded carrot, red onion and chopped parsley. Toss gently to combine.

Dress the salad: pour about three-quarters of the dressing over the grains and vegetables and toss gently to coat. Taste and add more dressing as needed — you want the salad moist but not soggy.

Add crunchy and creamy elements: fold in the toasted sunflower seeds and half of the crumbled feta (if using). Reserve the rest of the seeds and feta for garnish.

Chill & marry flavors: let the salad sit in the refrigerator for at least 30 minutes to allow flavors to meld. If serving immediately, let sit 10–15 minutes at room temperature.

Adjust and serve: just before serving, taste and adjust salt, pepper and lemon if needed. Garnish with remaining feta and sunflower seeds and an extra drizzle of olive oil or lemon if desired. Serve cold or at room temperature.