We are officially in Summer, which those of you in many parts of the country know because of the heat wave (stay safe and hydrated!), and those of us in San Francisco know because it is foggy and windy!  Either way, you can taste some rays of sunshine in the bright tastes of this grain salad, which combines the bold flavors of pesto with the sweetness of summer tomatoes and the creaminess of cannellini beans.

But don’t stop there– use this recipe as a template. Learning how to improvise a grain salad is a good way to multiply your mealtime options, eat the best of what’s in season, and reduce food waste.  I use farro here, but you can switch in any whole grain. I also enjoy quinoa, bulgur, and different varieties of rice, including black and red rice.  Once you cook and cool any of these, you’re ready to build a grain salad.  Just follow the basic formula:

Basic Grain Salad Formula= grains + leafy greens + lemon or vinegar + olive oil +herbs + spices + nuts/seeds + (optional) something creamy (avocado, beans or cheese)

I have taught this grain salad in my cooking classes, as well as my Lemony Farro Salad.  It’s a good recipe to learn not only because it’s simple and is a template for many more fine meals, but because it combines elements of two of the healthiest diets/eating patterns, the Mediterranean Diet and the Plant Based Diet.  Both of these diets are rich in vegetables and whole grains, and both are heart healthy and cancer-preventing.  To your health!

Mediterranean Pesto Grain Salad      

A grain salad is a versatile, portable, make ahead meal. This recipe is a winning combination of contrasting flavors and textures, but you can use this as a template to make a grain salad with whatever you have on hand.  Pro tip: make enough whole grains for the week and store it unseasoned, then add fresh ingredients for each meal.

Makes 6 servings

Ingredients

For the pesto (makes 1 cup)

1 cup packed kale leaves, stems removed

1/2 cup packed fresh basil leaves

2 T toasted walnuts

1/2 tsp salt

2 T extra virgin olive oil

For the salad:

3 c cooked whole grains (such as farro, quinoa or brown rice, from one cup dry cooked in 2 cups water)

1 c arugula or baby kale (if using whole leaf kale, roughly chopped)

2 cups cherry or grape tomatoes, sliced in half lengthwise

1 cup no salt added cannellini beans, drained and rinsed

1/2 cup toasted walnuts, coarsely chopped

Optional: chili flakes

Technique

1. Cook whole grains as directed on the package or according to the excellent website, Whole Grains Council. When done, fluff with a fork and (optionally/optimally) spread out onto a sheet pan to cool.
2. Meanwhile, make the pesto: place all pesto ingredients into a food processor and process until you have a coarse paste. Adjust texture with additional olive oil, if needed, and adjust salt to taste.
3. Put cooked and cooled whole grains in a large bowl. Add1/2 cup pesto and stir until well combined.  Add additional pesto to taste.
4. Add greens, beans, and walnuts, and toss to combine. Adjust salt to taste.
5. Add sliced cherry tomatoes and chili flakes to taste, if desired, and combine. Enjoy warm or cold.

Come and cook with me in the Thrive Kitchen at Home virtual cooking classes at Kaiser Permanente San Francisco! Email SFHealthEd@kp.org or call 415-833-3450 for more information.

If you’re interested in a one-on-one culinary medicine or lifestyle medicine consultation or private cooking instruction, please consider scheduling an appointment with me. Available to adults in California. Please watch this video or read these flyers for more information, and call 415-833-7808 if you’d like to learn more.

To your health!

Linda Shiue, MD, Chef