Bean and Grain Salad
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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% |
Suggested Recipes
-
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.
Tags:
Salads and Salad Dressings; Beans and Legumes; Grains; Vegetables; Cheese/Other Dairy; Boil/Simmer;
Source
Canadian Living Magazine: July 2008
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