How to make an easy Ancient Grain Salad

ancient grain salad

I do love the discovery of a good salad and this one is a beauty! Full of lovely colour, fibre, protein and Vitamin C and the perfect lunch or side for dinner.

Ancient Grain Salad with Pomegranate

You’ll need:
1 Cup freekah (green cracked wheat, pronounced freak-ah)
½ cup puy lentils/French green lentils – dry
A small handful each of pumpkin seeds, slivered almonds and pine nuts, roasted in oven
½ cup (75gms) currants
Large handful of fresh flat leaf parsley and coriander leaves– coarsely chopped
½ Spanish red onion – finely diced
40gm or 2 tablespoons baby capers (drained and rinsed)
Juice of 1 large lemon
Dash of good quality extra virgin olive oil
Salt and cracked black pepper to taste

Mix together the following for your dressing:

1 cup Greek style natural yogurt
1 teaspoon of ground cumin (feel free to freshly grind if you like)
1 tablespoon of honey
1 fresh pomegranate

To make the salad:
Put lentils and freekeh on the boil in two separate saucepans. Bring freekeh to a simmer and cook for about 30mins till tender but still a little of a bite to it. Lentils won’t need quite as long – bring to boil and then simmer for about 20 minutes until tender. Drain and cool both when cooked respectively.

Chop up herbs coarsely, onion finely and mix through lentils and freekah when cooled.

Squeeze lemon juice on top of salad and fold through gently.

Fold through ¾ of the seeds, currants and capers just before serving, reserving the rest of the seeds to decorate.

Season with pepper and salt.

To serve, put half of the dressing on top of the salad, garnish with remaining seeds and fresh pomegranate seeds.

Remaining dressing can go into a small bowl with a spoon to serve.


  1. […] For a more dinner party style night in, satisfy the protein fiends with baked lemon soy chicken legs from Caroline at Healthy home café, an easy chicken casserole from Joanna at Everyday nutrition and a Vietnamese beef noodle salad from Erin at Eat + Live + Move. Be sure to provide some vegetable & carbohydrate sides such as a warm Mediterranean roast vege lentil salad from Lucy Taylor (Bloom Nutritionist). Choose quinoa or brown rice to make this coeliac friendly. Team the chicken with honey-lemon coleslaw from Fumi at Key Nutrition Solutions or Julie Meek’s fabulous Ancient Grain salad with pomegranate. […]

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