Mixed grain and vegetable salad

Serves four

• Rice 100 g
• Barley 100 g
• Spelt 100 g
• 4 tbsp extra virgin olive oil (40 g)
• Leeks 100 g
• Aubergines 200 g
• Courgettes 100 g
• Red sweet pepper 100 g
• Yellow sweet pepper 100 g
• Carrots 100 g
• Marjoram 2 sprigs

Nutritional information
Per serving: 401 Kcal

Environmental Impact

Per serving: 
185 grams CO₂ equivalence - carbon footprint
318 litres - water footprint

This recipe’s environmental sustainability level is: Very high.

To eat sustainably at each meal, our advice is to keep within 1000 grams of CO₂ equivalence (carbon footprint) and 1000 litres of virtual water (water footprint). Remember that animal protein (meat, cheese, fish and eggs) have a greater impact than grains, beans, pulses and vegetables. Vegetable sides generally have a low environmental impact, equivalent to around 100 grams of CO₂, including dressing.

Method

Boil the rice, barley and spelt, drain when al dente and leave to cool in a baking dish, spreading them out and mixing now and again. 

Meanwhile, dice the carrot, celery, sweet peppers and courgettes. 

Sauté them separately in a pan with a drizzle of oil, then mix in with the grains in a bowl. 

Add the remaining raw oil, the marjoram, and salt and pepper to taste.

The Chef’s Advice

Feel free to use your imagination (and the biodiversity offered by nature) and try this dish in many variations, adding other vegetables or replacing the ones suggested here.

Nutritional Advice

The addition of a portion of pulses (chickpeas, beans, broad beans or lentils) makes it a unique, 100% plant-based single course, which is complete in terms of nutrients. 

Environmental Advice

Choose seasonal ingredients, local or traditional varieties. 

Fruits and veggies have a low environmental footprint, especially when grown in season. Eating fresh, seasonal produce means that what we’re eating will have been grown in a way that works with the weather and doesn’t require lots of energy to grow or store and is lovely and fresh.