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Mushroom, Greens & Grains – A healthy salad for any occasion


Oct 29, 2021

Are you looking after your health and need a light and delicious lunch or dinner meal? Do you love mushrooms as much as we do? Look no further than our Mushroom, Greens & Grains recipe. It’s a bowl of healthy goodness with lots to offer in terms of nutrients, texture and of course, flavour. This salad easily feeds 6 people and you can enjoy it as a meal on its own or as a great side dish at your next summer braai or dinner party.

You are welcome to use a mix of grains or choose your favourites. Some of our favourites include quinoa, farro, spelt, barley & wild rice. The addition of fennel, edamame beans, garlic, asparagus and your homemade pickled cauliflower adds a depth of texture and flavour to each serving.. Mushrooms add to the meatiness of the salad while lemon zest and juice cuts through the potential richness ever so slightly. The Greek yoghurt, garlic and herb dressing is another great addition to this amazing recipe and you can also make it ahead of time.

Have it as a braai side or your weekly lunch or dinner meal, our Mushroom, Greens & Grains salad is a champion of flavour and texture.

Mushroom, Greens & Grains Recipe

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Recipe by South African Mushroom Farmers’ Association
Course: MainCuisine: GlobalDifficulty: Easy




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1 cup plain Greek yogurt

1 cup packed fresh herbs (chives, coriander, parsley and dill work very well together)

¼ cup spring onions, chopped

juice of 1 lemon

1 clove garlic, roughly chopped

pinch sea salt flakes

freshly ground black pepper


300 g cauliflower florets

1 cup apple cider vinegar

1 cup water

1 tbsp sea salt flakes

1 tbsp sugar


500 g mixed mushrooms, white buttons, portabellinis & baby buttons

4 cups mixed grains, cooked (farro, spelt, barley & wild rice work very well together)

2 tbsp olive oil

2 cloves garlic, finely minced

170 g fresh asparagus spears, very lightly blanched

110 g shelled edamame beans

zest & juice of 1 lemon

½ cup spring onions, thinly sliced

fennel fronds or fresh dill, to serve

salt and pepper, to taste


DRESINGCombine all of the ingredients in a blender, food processor or nutribullet.Process until smooth, adding a splash of ice cold water to thin it out until desired consistency.Taste, to adjust salt and pepper.Scrape into a jar and keep in the fridge.PICKLED CAULIFLOWERCombine vinegar, water, salt and sugar in a small saucepan and bring to the boil.Slice off the pretty top bits of the cauliflower florets and discard the thick stems. (Use stems in a soup or stir fry!)Add trimmed cauliflower to a heat-proof jar or bowl. Pour over the pickling liquid and allow to cool. Place in the fridge until ready to serve.BOWLSHeat oil and butter in a large frying pan over medium-high heat.Add garlic and cook until fragrant. Add mushrooms and cook, tossing them often until just tender and golden brown. Season.In a large mixing bowl add the grains, mushrooms, asparagus spears, edamame beans, lemon zest, lemon juice and spring onions. Toss.Spoon into bowls. Scatter over some pickled cauliflower.Top with fennel fronds or dill and finally a generous drizzle of green goddess dressing.


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Are you looking for more great healthy salad options for the week ahead?. Just have a look at our recipe page, we have excellent suggestions for you to try.

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