Bean and Grain Salad
Look for wheat berries in the health food section of most grocery stores and at bulk or health food stores. Adding the avocado increases the fat intake; if this is a concern, leave the avocado out.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 379 |
| pro | 14 g |
| total fat | 19 g |
| sat. fat | 5 g |
| carb | 44 g |
| fibre | 13 g |
| chol | 17 mg |
| sodium | 655 mg |
| % RDI: | - |
| calcium | 17% |
| iron | 27% |
| vit A | 53% |
| vit C | 250% |
| folate | 66% |
-
1/2 cup (125 mL) soft wheat berries
1 can (19 oz/540 mL) black beans, drained and rinsed
1 cup (250 mL) halved cherry or grape tomatoes
1 each sweet red and yellow pepper, diced
2 green onions, thinly sliced
1 avocado (optional), peeled and cubed
1/2 cup (125 mL) crumbled feta cheese
Coriander Chili Dressing
3 cups (750 mL) torn romaine lettuce
1 cup (250 mL) shredded kale
Preparation:
Bring large saucepan of salted water to boil. Add wheat berries; cover and simmer over medium-low heat for 45 to 60 minutes or until tender. Drain and transfer to large bowl; let cool for about 15 minutes.
Add black beans, tomatoes, red and yellow peppers, onions, avocado (if using) and feta cheese; add dressing and toss to coat.
Divide lettuce and kale among plates; top with wheat berry mixture.
Add black beans, tomatoes, red and yellow peppers, onions, avocado (if using) and feta cheese; add dressing and toss to coat.
Divide lettuce and kale among plates; top with wheat berry mixture.
Additional Information
- Tip: If using pearl wheat berries (polished), reduce cooking time to 25 minutes.
Source
Canadian Living Magazine: July 2008
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