📝 About This Recipe
This vibrant salad celebrates the ancient, deep flavor of rye by transforming the dormant berries into a powerhouse of nutrition through sprouting. The sprouted rye offers a delightful 'pop' and a sweet, malty profile that pairs exquisitely with earthy roasted beets and a zesty lemon-dill vinaigrette. It is a modern homage to Scandinavian grain traditions, balancing rustic textures with bright, garden-fresh herbs.
🥗 Ingredients
The Sprouted Grains
- 1 cup Whole Rye Berries (unhulled, organic; yields about 2.5 cups sprouted)
- 4 cups Filtered Water (for soaking)
Roasted Elements
- 3 medium Golden or Red Beets (peeled and cut into 1/2-inch cubes)
- 2 tablespoons Extra Virgin Olive Oil (for roasting)
- 1/2 teaspoon Sea Salt (plus more to taste)
The Fresh Mix
- 1/2 piece English Cucumber (diced small)
- 4 pieces Radishes (thinly sliced into rounds)
- 1/2 cup Fresh Dill (roughly chopped)
- 1/4 cup Flat Leaf Parsley (finely chopped)
- 1/2 cup Feta Cheese (crumbled; optional for vegan version)
- 1/4 cup Toasted Pumpkin Seeds (for crunch)
Lemon-Dill Vinaigrette
- 3 tablespoons Fresh Lemon Juice
- 1 teaspoon Dijon Mustard (for emulsification)
- 1 teaspoon Honey or Maple Syrup
- 1/3 cup Extra Virgin Olive Oil (high quality)
- 1/4 teaspoon Black Pepper (freshly cracked)
👨🍳 Instructions
-
1
Start the sprouting process 2-3 days in advance: Rinse rye berries thoroughly, place in a glass jar, cover with water, and soak for 8-12 hours.
-
2
Drain the rye and rinse again. Place the jar in a cool spot out of direct sunlight, angled downward to allow drainage. Rinse and drain every 8-12 hours until small white 'tails' appear.
-
3
Once sprouted, give the rye a final rinse. To soften the texture slightly while maintaining the raw benefits, steam the sprouts for 10 minutes, then let cool completely.
-
4
Preheat your oven to 400°F (200°C). Toss the cubed beets with 2 tablespoons of olive oil and sea salt on a parchment-lined baking sheet.
-
5
Roast the beets for 25-30 minutes, or until tender and slightly caramelized at the edges. Remove from the oven and let cool to room temperature.
-
6
In a small bowl or mason jar, whisk together the lemon juice, Dijon mustard, and honey until smooth.
-
7
Slowly drizzle in the 1/3 cup of olive oil while whisking constantly to create a creamy, emulsified dressing. Season with salt and pepper.
-
8
In a large mixing bowl, combine the cooled sprouted rye, roasted beets, diced cucumber, and sliced radishes.
-
9
Pour half of the dressing over the grain mixture and toss gently to coat, allowing the rye to absorb the flavors.
-
10
Add the fresh dill, parsley, and crumbled feta cheese. Toss once more very gently to avoid turning the salad purple from the beets.
-
11
Taste and add the remaining dressing if needed, or a final squeeze of lemon for brightness.
-
12
Transfer to a serving platter and garnish with the toasted pumpkin seeds for a final textural contrast.
💡 Chef's Tips
Ensure you use 'whole' rye berries, not pearled, as pearled grains will not sprout. If you prefer a softer grain, you can boil the sprouts for 5 minutes instead of steaming, but steaming preserves more nutrients. To prevent the beets from bleeding into the entire salad, toss them in a little oil separately before adding to the mix at the very end. If the rye sprouts grow too long (more than 1/4 inch), they can become bitter; catch them when the tail is just emerging. Substitute pumpkin seeds with toasted walnuts or hazelnuts for a deeper, woodsy flavor profile.
🍽️ Serving Suggestions
Pair with a crisp glass of Dry Riesling or a chilled Aquavit for an authentic Nordic experience. Serve alongside smoked trout or grilled salmon to make it a hearty main course. Accompany with a side of dark sourdough rye bread and salted cultured butter. A dollop of Greek yogurt or labneh on the side adds a lovely cooling creaminess. This salad keeps well for 2 days in the fridge, making it an excellent gourmet lunch prep option.