Salads play a leading role in countless cuisines, appearing on almost every menu around the world. The panzanella salad is a classic Florentine salad, designed to make use of stale bread; salade nicoise is traditional to Nice, and the Waldorf salad was first served in NYC.

In Western cultures, lettuce or leafy greens are a common base, but there are plenty of grains, grasses and pastas which can be used to create exciting variations. For example, quinoa is native to South America, Sardinian salads often use fregola and Israeli couscous is a household staple in its native state.

Quinoa

Quinoa is an ancient grain, known as the “mother grain” to the indigenous people of the South American Andes. A staple of the Inca civilisation, the hardy plant survives extreme weather conditions and high altitude. The seeds are packed with protein (16.2 per cent, compared to 7.5 per cent in rice), with a slightly crunchy texture and nutty flavour. The most common variety of quinoa is white, while other types include red and black. All varieties are best cooked using the absorption method (as you would with rice).

How to use it Mix cooked quinoa with sun-dried tomatoes, cherry tomatoes, pitted kalamata olives, feta cheese and one shallot, finely diced. Dress with olive oil, a dash of balsamic vinegar and sea salt; and garnish with add a handful of fresh parsley.

Bulgur

Bulgur is a processed form of whole wheat, which is steamed, dried and then crushed. It differs to cracked wheat in that bulgur has been pre-cooked. Different cuisines use different types of wheat to produce bulgur and it has been a staple of ancient civilisations since at least 4,000BC. With a nutty flavour and a slightly chewy texture, bulgur is often used in place of rice.

How to use it Lightly toast pine nuts until golden; slice some spring onions and coarsely chop a handful of cranberries. Mix with cooked bulgur and the zest of one lemon. Season with olive oil and sea salt.

Fregola

Fregola is traditional Sardinian pasta, made with coarse semolina flour and water, rolled into balls 2-3mm in diameter. The pasta is dried and then toasted, yielding a nutty flavour but also causing the pasta to vary in colour. The pasta resembles large pearls of couscous and the world itself is Italian for “crumb”.

How to use it Fregola works perfectly with seafood, including pan-fried prawns, squid or baby octopus. Mix in cooked fregola, plus some lightly toasted pine nuts, pitted and chopped Ligurian olives, chopped dill, roughly torn basil, flat leaf parsley, mint and the juice and zest of one lemon. Dress with olive oil and season with sea salt.

Israeli couscous

Israeli couscous is very similar to fregola, but made from bulgur, then baked for a nutty flavour. Known as ptitim in Hebrew, the toasted pasta was invented during the austerity period in Israel to make up for the short supply of rice. Designed as a wheat-based substitute for rice, Israeli couscous was originally produced in the shape of elongated rice grains, but is now shaped like round pearls.

How to use it Israeli couscous is often served with grilled vegetables, but is also great in a Mediterranean-style salad. Mix cooked couscous with cherry tomatoes, pitted kalamata olives, green onions, cooked Lima beans, oregano and rocket.

Barley

Barley is a cereal grain, believed to have originated in western Asia or Ethiopia. Most commonly known as an ingredient for brewing malt beverages, including beer and whiskey, barley is also used in soups, stews and even salads. Pearl barley is the most popular type of barley (for consumption), where the tougher outer layers have been polished off; though it can take up to one hour to cook.

How to use it For a Moroccan-inspired barley salad, mix cooked barley with chickpeas, pistachios, dried apricots, green onions, parsley and the zest and juice of one lemon. Add spices to taste, such as cardamom, cayenne, nutmeg or cinnamon. Drizzle over olive oil and season with salt to taste.

Wild rice

Contrary to popular belief, wild rice is not technically a rice, but, rather, a grain-producing grass. The aquatic grass is, in fact, native to the freshwater lakes in Northern America. It became known as wild rice after European explorers witnessed the grass being gathered from the lakes, resemblant of rice paddies. Wild rice is a delicate grass, sensitive to changes and difficult to harvest. Subsequently, many commercial, hybrid versions have been developed.

How to use it For something different, mix wild rice with long grain rice for extra texture. Add sliced celery and green onions, peas, pine nuts and cranberries. Dress with olive oil and red wine vinegar.