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Coles

  • Healthier living
  • Egg free
  • Gluten free
  • Peanut free
  • Sesame free
  • Soy free
  • Wheat free
  • Shellfish free
  • Seafood free
  • Diabetes friendly
  • No added sugar
  • Vegetarian
  • Contains wholegrains
  • High in dietary fibre
  • 1 serve veg or fruit

With a creamy yoghurt dressing and packed with grains, nuts and fresh herbs, our Cypriot grain salad is healthy and delicious and takes less than 15 minutes to prepare.

  • Serves8, As a side
  • Cook time2 minutes
  • Prep time10 minutes
Jan-24-HL-Cypriot-Salad-976x549.jpg

Ingredients

  • 250g pkt Coles 7 Ancient Grains microwavable rice
  • 1 red onion, thinly sliced
  • 2 tbs pine nuts, toasted
  • 2 tbs dry roasted almonds, coarsely chopped
  • 2 tbs pepitas, toasted
  • 2 tbs drained baby capers
  • 1/4 cup (40g) currants
  • 80g baby spinach leaves shredded
  • 1/2 cup flat-leaf parsley, coarsely chopped
  • 1/2 cup mint, coarsely chopped
  • 1/3 cup (80g) pomegranate seeds

Yoghurt dressing

  • 1/2 cup (140g) Greek yoghurt
  • 1 tbs lemon juice
  • 2 tsp olive oil
  • 1 garlic clove, crushed

Nutritional information

Per serve: Energy: 759kJ/182 Cals (9%), Protein: 6g (12%), Fat: 7g (10%), Sat Fat: 1g (4%), Sodium: 111mg (6%), Carb: 21g (7%), Sugar: 7g (8%), Dietary Fibre: 4g (13%).

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.

Method

  1. Step 1

    Heat the rice following packet directions.

  2. Step 2

    Transfer to a serving bowl with the combined onion, pine nuts, almonds, pepitas, capers, currants, spinach, parsley, mint and half the pomegranate seeds. Combine then season, then transfer to a serving dish.

  3. Step 3

    To make dressing, whisk the yoghurt, lemon juice, oil and garlic in a bowl to combine. Season. Top salad with dressing and sprinkle with remaining pomegranate seeds.

Recipe tip

COOK. STORE. SAVE.
Clever storage:
As both pine nuts and almonds contain high levels of oil, they can easily go rancid so they are best stored in the fridge or freezer.

Use it up: Leftover yoghurt is a handy item to have in your fridge. Turn it into a quick tzatziki to serve with grilled meats or to make this two ingredient pizza base. Yoghurt works really well as a tenderiser in a marinade or use it just to dollop on homemade granola.

Smart swap: Play around with the nuts, dried fruit and seeds in the recipe, depending on what you have in the cupboard. Walnuts, pistachios, dried cranberries or blueberries and sunflower seeds can all be used.

Why this ancient grains salad is perfect for entertaining

Best known for producing haloumi cheese, the Mediterranean island of Cyprus is also the birthplace of what has come to be one of Australia’s favourite salads. Originally made from farro, our Cypriot grain salad recipe uses the more readily available Coles 7 Ancient Grains microwavable rice. This not only cuts the cooking time way back but also introduces other protein- and fibre-packed grains to the mix. Tossed with crunchy nuts and fresh soft herbs, the salad is dressed with a light and tangy yoghurt dressing and crowned with glorious jewel-like pomegranate arils. 

Yielding a generous 8 serves as a side, our Cypriot salad is perfect for parties and large family gatherings, whether served at a barbecue in the warmer months or as a side for slow braised meat when the weather cools down. It is also a great meat-free Monday main meal, with leftovers providing a wholesome lunch for the next few days. Having a few simple salad recipes up your sleeve means you'll be able to throw together a great feast with ease. This collection of our best salad recipes is guaranteed to impress.

What are the essential Cypriot salad ingredients?

The 7 ancient grain mix is both the star and hack in this simple yet flavour-packed recipe. One simple packet contains brown rice, green lentils, millet seeds, quinoa, sorghum, amaranth and chia seeds – it’s ready to heat and eat in 90 seconds. Fruit, both fresh and dried, and nuts are staples of Mediterranean and Middle Eastern cuisine. 

In this recipe, intensely flavoured currants and glistening pomegranate arils add little pops of tangy sweetness to the recipe and toasted almonds and pine nuts provide the necessary crunch you want in a salad. Discover more diverse dishes rich in flavour and spice, and great for sharing, with our collection of easy Middle Eastern recipes.

Tips for making this grain salad in advance

Both the salad and the dressing can be made one day ahead and stored separately in the fridge. The salad can be stored in either the bowl it is going to be served in, covered with plastic wrap, or in an airtight container. The yoghurt dressing can be covered and stored in a bowl or a jar with a tight-fitting lid. 

Once dressed, the salad will last for another 2 days and the flavours will develop, providing super tasty leftovers. Turn over a new leaf with this batch of easy healthy recipes that are packed with goodness. With the help of these better-for-you options, put together a meal planner of snacks, breakfasts, lunches and nutritious dinners.

What goes into a Cypriot salad dressing?

Thick and creamy Greek yoghurt provides a refreshing acidic hit to our salad and contrasts with the slightly chewy grains. The garlic should be squeezed through a garlic crusher or finely grated, as you want it to be dispersed evenly throughout the dressing. The lemon juice and olive oil both loosen the yoghurt to make it pourable as well as add flavour. Don’t forget to season your dressing to add flavour and enhance both the sweet and savoury elements of the dish. 

Our serving suggestions for your ancient grain salad

Although this dish works on its own as a main meal, it can be served as part of a Middle Eastern or Mediterranean feast. Make sure that other Cypriot classic halloumi appears at the banquet as crispy chips, as well as some homemade flatbread and roasted eggplant. The grain salad can be served with the dressing on the side to provide a vegan dish or it can also complement barbecued meat like this leg of lamb or zesty chicken with za'atar.

FAQs

Cypriot grain salad

Cypriot grain salad
  • Serves8, As a side
  • Cook time2 minutes
  • Prep time10 minutes
Ingredients
  • 250g pkt Coles 7 Ancient Grains microwavable rice
  • 1 red onion, thinly sliced
  • 2 tbs pine nuts, toasted
  • 2 tbs dry roasted almonds, coarsely chopped
  • 2 tbs pepitas, toasted
  • 2 tbs drained baby capers
  • 1/4 cup (40g) currants
  • 80g baby spinach leaves shredded
  • 1/2 cup flat-leaf parsley, coarsely chopped
  • 1/2 cup mint, coarsely chopped
  • 1/3 cup (80g) pomegranate seeds

Yoghurt dressing

  • 1/2 cup (140g) Greek yoghurt
  • 1 tbs lemon juice
  • 2 tsp olive oil
  • 1 garlic clove, crushed
    Description

    With a creamy yoghurt dressing and packed with grains, nuts and fresh herbs, our Cypriot grain salad is healthy and delicious and takes less than 15 minutes to prepare.

    Method
    1. Step 1

      Heat the rice following packet directions.

    2. Step 2

      Transfer to a serving bowl with the combined onion, pine nuts, almonds, pepitas, capers, currants, spinach, parsley, mint and half the pomegranate seeds. Combine then season, then transfer to a serving dish.

    3. Step 3

      To make dressing, whisk the yoghurt, lemon juice, oil and garlic in a bowl to combine. Season. Top salad with dressing and sprinkle with remaining pomegranate seeds.