Grilled Peach, Puffed Sorghum Salad with Oil-Free Champagne Peach Dressing

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Grilled Peach, Puffed Sorghum Salad with Oil-Free Champagne Peach Dressing - Healthy, Plant-based, Gluten-Free Vegan Summer Recipe from Plants-Rule
Grilled Peach, Puffed Sorghum Salad with Oil-Free Champagne Peach Dressing – Healthy, Plant-based, Gluten-Free Vegan Summer Recipe from Plants-Rule
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Healthy, Fresh Grilled Peach Salad with Puffed Sorghum

This simple salad celebrates the fresh flavors of summer. Ripe peaches are grilled to bring out even more of their naturally sweet flavor. Whole grain sorghum is puffed to add a pop of crunchy texture. A simple, oil-free dressing uses Champagne vinegar for light flavor. With under 5 ingredients, this is a must-have recipe for your healthy, plant-based eating.

Grilled Peach, Puffed Sorghum Salad with Oil-Free Champagne Peach Dressing - Healthy, Plant-based, Gluten-Free Vegan Summer Recipe from Plants-Rule
Grilled Peach, Puffed Sorghum Salad with Oil-Free Champagne Peach Dressing – Healthy, Plant-based, Gluten-Free Vegan Summer Recipe from Plants-Rule

Southern Peach Memories

Nothing says summer quite like juicy, sweet peaches. Like most Southern girls, I have memories from childhood about these sweet fruits. After a day spent at the pool or playing outside, I’d come in and grab a soft, ripe peach. One bite would melt in my mouth while the sweet juice would dribble down my chin. I can still close my eyes and remember those delicious days.

Responsibility of a Chef: Honor the Farmer

Even in culinary school, our chefs taught us to honor the simple flavor of a perfectly-ripe peach. I remember one of our trips to Green City Market, where the farmer excitedly cut into the first donut peaches of the season. Taking these peaches back to the kitchen, we were in charge or honoring that beautiful, fresh flavor.

With this simple salad, I hope to honor the farmers who grow such lovely fruit. There are only 5 ingredients in this salad. In turn, I hope you enjoy the light, freshness that brings. I also hope it inspires you to make this recipe. My goal is to inspire you to savor healthy, plant-based ingredients.

Chef Katie Simmons at Chicago Green City Farmers Market
Chef Katie Simmons at Chicago Green City Farmers Market

How to Choose Ripe Peaches and Stone Fruits

Because this salad has so few ingredients, it’s important that they be of high quality. But how do you pick the best peaches?

First of all, know that all stone fruits are pretty similar. Named for the hard stone-like pit in the center, they can often be used interchangeably in recipes. Peaches, plums, apricots, and nectarines all belong to this category of fruit.

Second, give them a good smell. Your nose knows when peaches and nectarines are ripe – you will smell a sweet, honey-like aroma.

Sweet Donut Peaches from the Farmer's Market
Sweet Donut Peaches from the Farmer’s Market

Third, they should feel like the palm of your hand. You want a fruit that is soft, but you don’t want something mushy. Ripe peaches will feel like the padding at the base of your thumb. It gives to a little bit of pressure. Yet, it also has a bit of firmness.

Fourth, use a paper bag to ripen. In truth, I like to pick peaches a little under-ripe. This makes it a little easier to transport them home without worrying about bruising. Then, when I get to the kitchen, I’ll put them in a paper bag or a cardboard container near some bananas. Leave them on the counter, at room temperature. The next day? Voila! Beautifully ripe peaches. Once ripe, you can store them in fridge to help them stay fresh longer.

The flavor of sweet, juicy summer peaches shine in this healthy, plant-based vegan recipe
The flavor of sweet, juicy summer peaches shine in this healthy, plant-based vegan recipe

Watch to Learn More:

Why You’ll Love this Healthy Salad:

This salad is incredibly versatile. It’s simple enough for a weeknight dinner. But, it’s also elegant enough for entertaining. You can use it for vegan lunches throughout the week. Or, double the recipe for a plant-based side dish you can take to summer parties. This salad is:

  • Fresh
  • Light
  • Easy to make
  • Tastes like Summer
Grilled Peach, Puffed Sorghum Salad with Oil-Free Champagne Peach Dressing - Healthy, Plant-based, Gluten-Free Vegan Summer Recipe from Plants-Rule
Grilled Peach, Puffed Sorghum Salad with Oil-Free Champagne Peach Dressing – Healthy, Plant-based, Gluten-Free Vegan Summer Recipe from Plants-Rule

Chef Katie’s Healthy Cooking Tips:

Champagne Vinegar: Champagne vinegar is made from Champagne. has a light, clean flavor. It won’t overwhelm your dish, but it adds a nice brightness, perfect for this recipe. You can also substitute with unseasoned rice vinegar or white wine vinegar.

Grilled Peach, Puffed Sorghum Salad with Oil-Free Champagne Peach Dressing - Healthy, Plant-based, Gluten-Free Vegan Summer Recipe from Plants-Rule
Sorghum puffs up to add a crunchy texture for this healthy, plant-based vegan recipe

What is Sorghum? Sorghum is a wholegrain. Traditionally found in the Southern part of the United States, you’ll see it ground into flour for pancakes or used as a syrup for sweet, baked goods and sauces. Native to the Old World, areas like Africa and the Middle East, it is used in all sorts of breads and grain dishes. It is naturally gluten-free.

Other Stone Fruits:  You can use any stone fruits for this recipe.  Nectarines, plums, pluots, and apricots would all taste delicious.  Mix and match for a colorful, gorgeous, plant-based salad!

Grill Peaches to get a dark crust. This cooking technique is called caramelization. It's a healthy, oil-free way to bring out the natural sweetness
Grill Peaches to get a dark crust. This cooking technique is called caramelization. It’s a healthy, oil-free way to bring out the natural sweetness

Cast-Iron Grill Pan:  A cast-iron grill pan makes it easy to cook this recipe indoors.  If you don’t have access to a grill, or enjoy grill-flavor year-round, consider this investment.  I use mine all of the time, and I love the taste of grilled mushrooms even in the cold of winter!

Extra Dressing:  Make a double or triple batch of the Oil-Free Champagne Peach Dressing.  Freeze extras.  You can use it over salad or pour over a big bowl of fruit for an elegant dessert.

Make it a Meal: To stretch this salad to a hearty entree, add some cooked whole grains, like quinoa or farro. You could also add cooked brown lentils or Roasted Sweet Potatoes.

Oil-Free: I’m on a mission to get rid of empty calories, like those found in refined oils. This salad skips the oil for Champagne vinegar. You don’t need the oil in this recipe. There’s plenty of delicious, natural flavor from the beautiful, fresh ingredients!


Grilled Peach, Puffed Sorghum Salad with Oil-Free Champagne Peach Dressing

Grilled Peach, Puffed Sorghum Salad with Oil-Free Champagne Peach Dressing - Healthy, Plant-based, Gluten-Free Vegan Summer Recipe from Plants-Rule
Grilled Peach, Puffed Sorghum Salad with Oil-Free Champagne Peach Dressing – Healthy, Plant-based, Gluten-Free Vegan Summer Recipe from Plants-Rule

Medium|  Servings: 4  |  Ready In: 30 minutes |  Yield: 6 cups salad + 1 cup dressing

If you like this recipe, you’ll also like:Grilled Corn and Easter Egg Radish Salad. Watermelon Heirloom Tomato Salad, and Grilled Asparagus Kalamata Olive Salad

Grilled Peach, Puffed Sorghum Salad with Oil-Free Champagne Peach Dressing

Grilling peaches brings out their natural, sweet flavor for this healthy summer salad. Whole grain sorghum is puffed for crunchy texture. A quick, oil-free dressing brings it home. This is plant-based recipe you’ll be craving year-round!
Course Salad, Side Dish
Cuisine California, Farmer’s Market, Gluten-Free, Healthy, Oil-Free, Plant-Based, Summer, Vegan, Vegetarian
Keyword 5 ingredients or less, Farmer’s Market, fat-free, healthy, impressive, light, low-fat, oil-free, plant-based, seasonal, summer, vegan, wfpb, whole grain
Total Time 30 minutes
Servings 4
Calories 138kcal

Equipment

  • Grill or Grill Pan

Ingredients

  • 4 peaches halved and pits removed, divided
  • ½ cup sorghum
  • 2 teaspoons Champagne vinegar
  • 4 cups baby arugula or other baby greens
  • Salt and pepper to taste

Instructions

  • Preheat a grill or grill pan over high heat.
  • To Grill the Peaches: Place 3 of the peaches flat-side-down on the preheated grill. Cook until well-charred, about 6-7 minutes. Don’t try to move the peaches too soon or they will stick to the grill. When they are well-charred on one side, flip over. Grill another 2-3 minutes, until juicy but still have some texture. Remove from the heat. When cool enough to handle, slice into bite-sized pieces.
  • To puff the Sorghum: Place the sorghum in a dry pan with a lid. Bring to heat over medium heat. Hold the lid on the pan, and shake the pan. After about 2 minutes, the sorghum will start to pop. Continue shaking the pan until most of the sorghum has popped, about 3-4 minutes. Turn off the heat, keep the lid on, and let the last few grains pop.
  • To make the Oil-Free Champagne Peach Dressing: In a blender, combine the reserved peach, the Champagne vinegar, salt, and pepper. Puree until smooth. Add a tablespoon or two of cold water, if needed, to get a smooth, pourable dressing.
  • To assemble the Grilled Peach, Puffed Sorghum Salad with Oil-Free Champagne Peach Dressing: On a large serving platter, spread the baby arugula into a single layer. Spread the grilled peaches over. Pour on the Oil-Free Champagne Peach Dressing. Sprinkle on the puffed sorghum. Enjoy immediately!
  • Enjoy!

Nutrition Facts

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 138
% Daily Value *
Total Fat 1 g 1 %
Saturated Fat 0 g 0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 83 mg 3 %
Potassium 316 mg 9 %
Total Carbohydrate 30 g 10 %
Dietary Fiber 6 g 26 %
Sugars 9 g  
Protein 4 g 9 %
Vitamin A 46 %
Vitamin C 31 %
Calcium 16 %
Iron 5 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


Shopping and Gear List

  • O Olive Oil, California Champagne Vinegar, 10.1 Fl Oz
  • Bob’s Red Mill Gluten Free Sweet White Sorghum Grain, 24-ounce
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