Green Salad with Grains

A light, bright salad prepared with seasonal vegetables and suitable for most diets including Dairy Free, Diabetic, Low Calorie and Vegetarian.

Spring brings the return of wonderful green vegetables, perfect for salads. The combinations are numerous even when you need to consider the diets you are catering for and select carefully.

Fodmap diets avoid particular vegetables; but green beans, rocket, courgette, green pepper and spinach are all suitable.

For grains, bulghur wheat and coucous are tasty and often used in salads, though they are not suitable for everyone. For example, for Fodmap and Gluten Free diets do not use these wheat grains; instead try wild rice, quinoa or millet which are prepared in a similar way.

Here, I have used a ‘giant coucous’ (not suitable for Fodmap or Gluten Free diets), which is larger and firmer in texture than the couscous that is often available (though made of semolina so not a ‘wholegrain’).

The fresh flavours in this salad also include the mint and pickled lemon in the dressing. The latter is widely available in many supermarkets; or try making your own – it is very simple.

Diets for which Green Salad with Grains is suitable:

Dairy Free, Diabetic, Fodmap, Gluten Free, Low Calorie, Low Fat, Nut Free, Raw, Vegan and Vegetarian.


Preparation: 15 mins | Cooking: 20 mins | Serves: 4

100 gm grain*
4 baby courgettes
100 gm (3 oz) green beans
100 gm (3 oz) spinach**
200 gm (7 oz) green pepper
1 pickled lemon***
1 tbsp lemon juice
1 tbsp olive oil
3 tbsp parsley, chopped
2 tbsp mint, chopped
1/2 tsp black pepper, cracked


COOK the grain according to instructions (products do vary).
BRUSH the courgettes with oil and grill for approximately 2 minutes on each side.
BOIL water and steam the asparagus, beans and peas for 2 minutes.
HALVE the pickled lemon, remove the flesh and dice the skin finely.
CHOP the parsley and mint.
MIX pickled lemon, lemon juice, mint, parsley, black pepper and oil for the dressing.
POUR the dressing onto the vegetables and toss.
STACK the vegetables onto the grain to serve.


– When preparing in advance, dress the vegetables immediately before serving so they retain their colour and freshness.


* For Fodmap and Gluten Free diets suitable grains include; millet, quinoa and rice. For Raw diet soak the grain or heat to 40C (90 F).
** Select Fodmap vegetables for this diet, not snow peas and asparagus as in the photo.
*** Lemon rind can be a substitute.

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