Ancient grain salad

Ancient grain salad: Add a splash of colour to your day. Image: Jenny Morris.

Jenny Morris’ Ancient Grain salad – Add a splash of colour to mealtimes

A delicious earthy, nutty flavoured ancient grain salad just perfect for the winter season.

Ancient grain salad

Ancient grain salad: Add a splash of colour to your day. Image: Jenny Morris.

Turn any meal into a feast with this wholesome ancient grain salad. It’s loaded with flavour, contrasting textures and contains a myriad of vibrant colours coming to life on your plate.

This recipe makes use of bulgur wheat which adds a delicious earthy, nutty flavour to this ancient grain salad. It’s also a great way to increase your fibre intake. Don’t be afraid of the slightly under-cooked butternut in this recipe; it makes this recipe even more delicious!

Although this ancient grain salad is served as a side dish, it is packed with such a variety of tasty and healthy ingredients that you may be tempted to enjoy it as a main meal. The inclusion of bulgar wheat, quinoa and lentils will fill any hungry tummy and give you a sense of satisfaction.

This tasty recipe from Jenny Morris, also known as The Giggling Gourmet, is perfect for the winter season. To see what else is cooking in Jenny’s kitchen, follow @jennymorrischef on Facebook, Twitter and TikTok. Or order her book here.

Jenny Morris’ Ancient Grain Salad Recipe

5 from 2 votes
Recipe by Jenny Morris Course: SidesCuisine: GlobalDifficulty: Easy
Prep time


Cooking time


Total time




  • Salad
  • 1 cup cooked bulgur wheat

  • 1 cup cooked white quinoa

  • ½ cup cooked red quinoa

  • 1 cup cooked green lentils

  • ½ cup cooked barley

  • 2 tablespoons olive oil

  • 1 cup diced butternut

  • 1 small red onion, diced

  • 2 cloves garlic, crushed

  • ½ teaspoon cayenne pepper

  • 2 tablespoons honey

  • 3 spring onions with tops, sliced

  • 3 tablespoons sultanas

  • 4 tablespoons dried cranberries

  • 4 tablespoons pomegranate seeds

  • 4 tablespoons roughly chopped pistachio nuts

  • 1 medium red pepper diced

  • 2 tablespoons chopped fresh coriander

  • 2 tablespoons chopped fresh mint

  • 3 tablespoons chopped fresh parsley

  • Dressing
  • 1 tablespoon lemon zest

  • ½ teaspoon salt

  • 1 clove garlic, crushed

  • 2 teaspoon Dijon mustard

  • ½ cup (125 ml) lemon juice

  • cup (160 ml) extra virgin olive oil


  • Shake all the dressing ingredients together in a glass screw-top jar and set aside, until needed.
  • Now, back to the salad. Heat the olive oil in a pan and add the butternut, red onion, garlic, cayenne pepper and honey. Fry gently for five minutes, stirring to coat the butternut. Remove from the heat and spoon into a large mixing bowl.
  • Add the bulgur wheat, quinoa and lentils to the bowl, and stir in all the remaining salad ingredients. Shake and pour over the dressing, give it a good stir and pile onto a serving platter.


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Looking for more winter recipes to prepare for your family and friends? We have so many options for you to try out, just have a look at our recipe page.

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