Cavena Nuda: Rice of the prairiesPublished on July 4, 2011

  • Cavena Nuda. (Photo by Mark Holleron, food styling by Anne Nicol)

Vegans rejoice! Cavena Nuda, developed by Agriculture Canada right here in Ottawa, is the hottest grain to hit the market since quinoa!

Also known as Rice of the Prairies, Cavena Nuda is a hull-less, gluten-free oat grain that when cooked can be a replacement to brown rice.

Its chewy texture and unique flavour adds interest to many dishes, not to mention its amazing nutritional benefits. Only 1/4 cup (45 g) has 5 grams of fibre and 8 grams of protein! Try this meatless summer salad loaded with all the protein, flavour and chewiness of steak. 


Cavena Nuda Steak Experience Summer Salad

Serves: 4

Prep time: 10 minutes

Cooks time: 45 minutes



2 cups (500ml) low sodium vegetable broth or water

2 cups (500 ml) water

1 cup (250 ml) Cavena Nuda

1 cup (250 ml) diced cherry tomatoes

1 ripe avocado, pitted and diced

3/4 cup (175 ml) diced yellow peppers

1/4 cup (50 ml) each: chopped green onions, chopped parsley

2 tbsp (30 ml) each: sunflower oil and freshly squeezed lemon juice

1 1/2 tsp (7.5 ml) no-salt steak spice

Salt, to taste (optional)



Bring vegetable broth and water to boil in medium saucepan; add Cavena Nuda; return to boil and reduce to medium heat. Boil gently, partially covered, for 45 minutes or until plumped slightly and chewy but tender. Drain well and let cool or rinse under cold water.

Meanwhile, in medium bowl toss tomatoes, avocado, peppers, onions and parsley. Drizzle with oil and lemon juice; sprinkle with steak spice; toss well. Add cooled Cavena Nuda, toss again and serve.

Note: Find Cavena Nuda at Rainbow Natural Foods



• Make a tasty, crunchy garnish for soups or salads. Pop a handful of cavena nuda over medium-high heat in a splash of olive oil in a heavy saucepan with a lid. Season with salt & pepper and sprinkle over each serving.

• Toast cavena nuda grains, let cool and grind to fine crumbs. Use to replace up to 25% of the flour in muffin recipes.

• Use uncooked cavena nuda in place of pearl barley in your favourite soup or casserole; be sure to add a little more cooking time.

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