Grains are your lunch insurance (and a no-chop pea & mozzarella salad)

Your shortcut to wholesome meals all week long

Welcome to Little Feast! Your weekly nudge out of the food rut.

This week: three levels of grains to super-charge your weekday lunches, plus a springy, no-chop pea & mozzarella salad.

Cook your favourite grain ahead to assemble salads like this in 5 minutes

Sometime around 12:57 each day, I remember that humans require food. Seema says I get cranky when I don’t eat, which I deny in her presence (but she is 100% correct).

This is when I turn to pre-cooked grains. Having a tub in my fridge feels like lunch insurance. I might be on the verge of becoming a man-child, but after grabbing quinoa, veg, and a simple dressing, I suddenly feel like myself again.

So, how do you choose which one, and what’s the easiest way of cooking them?

The Weekly Zhuzh ✨

Grains basics (for people who have other things to do)

There are lots of grains to love. Some are almost instant (hello, couscous), some take a little patience (hi, farro). Here are my current top three and how to cook them:

Level 1: Couscous

You want carbs and have less than 5 minutes

Okay, yes, couscous isn’t technically a grain. But it’s made from grains, and I’m counting it, sue me.

• Pour 200g couscous into a bowl

• Add a knob of butter or a drizzle of olive oil

• Pour over 200ml hot water (season with salt or a pinch of broth powder)

• Cover and let steam for 5 minutes

• Fluff with a fork. Done.

Perfectly fluffy quinoa is easy to prep, but makes me feel like I’m I own a reformer pilates studio

Level 2: Quinoa

You want protein and to feel good, but still don’t want to try that hard.

This is the grain (technically a seed) I rely on most. It’s fast, has a lovely nutty flavor, and is full of protein and fibre. Most recipes tell you to cook quinoa in 2x water, but I prefer my quinoa fluffy and not soggy, so I use less.

• Pour 200g of quinoa into a pot (enough for 4 portions)

• (You’re supposed to rinse first because of its bitter coating. I never do. It’s always fine.)

• Add 300ml of water, cover with a lid

• Bring to boil, then reduce heat to medium-low and cook for 10 minutes.

• Remove the lid, and let dry for 2 minutes (still on low)

• Fluff with a fork

Level 3: Farro

You want a wholesome grain that makes you feel like you own a Dutch oven, wear linen aprons, and have 40 minutes to kill.

Farro is a group of grains (einkorn, emmer, spelt). It’s hearty, chewy, and very satisfying. Pearl barley and durum wheat are similar and can be substituted easily.

Note: cooking time depends on whether it’s pearled (outer bran removed) or whole. Check the package.

• Bring a big pot of lightly salted water to a boil

• Add any amount of farro (one serving is ⅓ cup / 50g)

• Cook on low for 40 minutes, until tender but still with a nice chew

• Drain and steam in the pot (lid on) for 5 more minutes

Make ahead

I’ve found that all these grains will keep in the fridge in an airtight container for a week (sometimes more). Cook it on Sunday eve, and you’ll have grains for the entire week.

The Nudge 🍽️

No-chop Pea, Mozzarella, and Quinoa Salad

Okay, I wholeheartedly think this looks like an artwork, but thanks to pre-cooked quinoa, it’s literally done in 5 minutes. Have it at your desk, with your lover, or in the evening after a busy day.

Serves 2

• 1 cup cooked quinoa (or any other cooked grain)

• 1 head butter lettuce (you can also use baby spinach, rocket, or any lettuce)

• 2 cups green peas (take them out of the freezer in the morning, or thaw them instantly in cold water)

• 1 or 2 balls of mozzarella (you could also use grilled halloumi or even cottage cheese)

• Mint (or any tender green herb)

• Crushed nuts (pistachios are nice for colors, but walnuts, almond,s or hazelnuts will be great too)

For the dressing:

• One lemon (zest and juice)

• 2 tablespoons extra virgin olive oil

• 2 tablespoons capers or olives

• Salt & pepper

Do this

1. Mix all of the dressing ingredients in a small bowl

2. Arrange lettuce leaves pretty on a plate

3. Scatter over quinoa, followed by green peas

4. Tear over mozzarella

5. Finish with herbs, dressing, and crushed nuts

Tip! If you are hungry, want more protein, and don’t carry generational guilt over mixing seafood and dairy, then tinned sardines are a lovely & cheap addition.

That’s it for this week of little feast!

As always, I would love to hear what you think. What’s your favourite grain? Do you have a favourite grain? Is it insane to have a favourite grain? (Mine's quinoa)

Next week, I’m taking a look at simple salad dressings.

Ciao!
/Seb