Corn and Whole-Wheat Salad

Grains of whole wheat have a distinctive sweet, nutty flavour. Here they are mixed with corn, toasted walnuts and crisp vegetables in a fragrant dressing to make a nutritious salad that is substantial enough to serve as a well-balanced main course.

Corn and Whole-Wheat Salad
Corn and Whole-Wheat Salad
Servings Prep Time Cook Time
4servings 20minutes + cooling 25minutes
Servings Prep Time
4servings 20minutes + cooling
Cook Time
25minutes
Ingredients
Servings: servings
Units:
Ingredients
Servings: servings
Units:
Instructions
  1. Bring 3 1/2 cups (875 ml) water to a boil in a saucepan. Add the whole-wheat grains and the bay leaf, and simmer for 15-20 minutes, until the whole wheat is tender and all the liquid has been absorbed. Discard the bay leaf and tip the whole-wheat grains into a bowl.
  2. While the whole-wheat grains are cooking, preheat the grill (broiler) to medium-high. Brush the corn cobs all over with the canola oil, then put them on the grill rack. Grill (broil), turning frequently, for 10 minutes, until tender and lightly charred. Set aside.
  3. Meanwhile, lightly toast the walnut pieces in a small dry frying pan over medium heat, stirring them frequently until fragrant. Set aside to cool.
  4. When the corn is cool enough to handle, cut the kernels off the cobs with a sharp knife and add them to the bowl with the whole-wheat grains.
  5. To make the dressing, whisk together the oils, orange juice, orange zest and mustard. Season with salt and freshly ground black pepper.
  6. Drizzle the dressing over the warm whole-wheat grains and corn, and toss to coat. Set aside to cool completely.
  7. Gently toss the red pepper, mushrooms, cucumber, mint and toasted walnuts with the whole-wheat mixture. Taste and season with salt and freshly ground black pepper, if needed. Serve the salad at room temperature, garnish with slices of hard-boiled egg and some fresh mint sprigs.
Recipe Notes

Per serving: 478 calories, 14 g protein, 29 g fat (2 g saturated fat), 43 g carbohydrate (4 g sugars), 11 g fibre, 359 mg sodium