In case you didn’t know whole grains, legumes and pulse should be in your diet.  Okay, that’s besides what’s in the your favorite beer of the moment.  And let’s be real here.  Like most I do like some of my grain intake in a fermented, liquid form but it does not have to be all crunchy, granola-y or boiled brown rice.

The world of grains has many faces, Farro, wheat, rice, barley, millet, rye and corn for a short list.  Legumes include beans of all ilk, black, white, red, Hutterite, Jacobs cattle, scarlet runner to name a few. Pulse however is just another word for Legume or bean which derives from the Latin, puls and from ancient Greek, poltos (which means a meal of a stew thickened with beans or legumes). And there you have your word of the day and extra points in Scrabble.

From a culinary viewpoint these ingredients offer a range of flavor advantages.  Grains like Farro have a nutty complex flavor with hints of oat and barley.  Barley, meanwhile is mellow, grassy flavored with an almost creamy mouthfeel and subtle floral undertones.

Pulses or Legumes are 20 to 25% protein by weight, which is double the protein content of wheat and three times that of rice.  Pulses(or beans/ legumes) are generally pretty high in protein, and the digestibility of that protein is right up there too.  Interestingly, they are often relatively poor in the essential amino acid methionine. Grains (which are themselves deficient in lysine)  which is why slotting them into your weekly menu together helps to form a complete diet of protein.

And so this little culinary journey leads us to today’s recipe which is inspired by Mourad Lahlou’s recent New Moroccan cookbook.  While you scramble for the pantry keep in mind three key points for this recipe.

1. Its hella nutritious.
2. Its vegan.
3. And its delicious.

North African Spiced Grain Salad     (serves 6)

• 1 cup Brown Rice ( I like to use the brown basmati rice that can be found in stores like Rainbow Grocery here in SF or at other stores like Whole Foods)
• 1 cup Barley
• 1 cup Green French Lentils  (these are the dark green ones that hold their shape nicely when cooked – not their light-colored cousin that we use for Split Pea soup a personal favorite of mine)
• 2 cloves garlic, minced or chopped fine (remember the microplane)
• 1 teaspoon kosher salt
• 3 teaspoons Ras el_hanout   a heady mixture of spices from north African regions.  There are many variations and you can just as well do one yourself.  There are many decent versions on the web.  Here is on. Assemble spices then grind together as finely as possible in a spice grinder (actually we use coffee grinders for this in kitchens and simply sift out any large pieces.)  (In  a pinch you can substitute 1/2 teaspoon cumin seed, 1 teaspoon coriander seed, 1/8th teaspoon whole black pepper, 1/8th teaspoon whole fennel seed- lightly toast these in a saute pan for a minute or two until they become fragrant then grind together and mix with a pinch of nutmeg, cinnamon and 2 teaspoons mild chile powder.)
• 1 bunch parsley, chopped
• zest  and juice of 2 lemons
• 2Tablespoons extra virgin olive oil (use the best you can afford-always!!)
• 1/4 cup onion diced small.
• 1/2 cup black olives (optional) pitted and chopped large pieces
• 1/2 cup pistachios (or almonds) lightly toasted and coarsely chopped

The hardest part of this is that you have to cook the lentils, rice and barley separately.  Place each in a small separate pot.  Add 21/2 cups water and bring to simmer. Cook each until done.  This will take approx 20- 22 minutes for the lentils and approx. 15-18 minutes for the barley and rice.  Take care not to over cook so taste them several times towards the end of the cooking time.  Time will vary a bit.  When done drain each of all water and let let in a colander for a few minutes then combine in a large bowl.

In a small sauce pan heat the olive oil.  Add the onion and garlic and cook slowly for 3 minutes stirring occasionally.  Next add the Ras el_hanout and stir well.  Let this cook slowly for a minute then pull off the heat and pour over the grain, rice, lentil mix.  Stir in then add the lemon zest, juice, salt and chopped parsley.  Lastly add the olives and chopped almonds.

Ras el Hanout mixed in the olive oil

Addding spiced oil mix to cooked lentils and grains.

Serve this as a warm or room temperature salad with a range of dishes be they vegan, vegetarian or not.  At my house I will serve this with a winter squash tagine, grilled or roasted fish, pork or poultry.  Serve with a light, fruity red wine like a Sicilian Frappato. Or perhaps a locally brewed Saison style beer.

Nutrition Facts Serving Size  (289g)

Amount Per Serving Calories 460    Calories from Fat 130    % Daily Value Total Fat 14 g 22 %  Saturated Fat 1.5 g 8 %  Trans Fat 0 g    Cholesterol 0 mg 0 %  Sodium 420 mg 18 %  Total Carbohydrate 71 g 24 %  Dietary Fiber 12 g 48 %  Sugars 2 g    Protein 14 g

Vitamin A   20 %  Vitamin C   25 %  Calcium   6 %  Iron   20 %