Name: Black Bean Protein Bowl
Prep time: 20 min
Total time: 20 min
Ingredients: 2 cups (500 mL) no-salt-added cooked or canned black beans, (drained & rinsed (see notes)); 2 cups (500 mL) packed baby arugula or spinach; 1 1/2 cups (375 mL) cooked pearl barley ((see notes)); 1 1/2 cups (375 mL) chopped red bell pepper; 1/4 cups (60 mL) chopped dried cranberries; 3 Tbsp (45 mL) chopped fresh dill; 3 Tbsp (45 mL) lightly toasted sunflower seeds ((see notes)); 3 Tbsp (45 mL) white wine vinegar; 1 Tbsp (15 mL) honey; 2 tsp (10 mL) whole grain mustard; 1/2 tsp (2 mL) ground tumeric; 1/4 cup (60 mL) canola or olive oil; salt & ground pepper, (to taste)

Nutrition

Serving Size: 1 Bowl Calories: 408 Total Fat: 18 g Saturated Fat: 1.5 g Carbohydrate: 53 g Fibre: 12 g Sugars: 12 g Protein: 11 g Sodium: 43 mg Potassium: 656 mg Iron: 4 mg

Ingredients

Salad

2 cups (500 mL) no-salt-added cooked or canned black beans, drained & rinsed (see notes)
2 cups (500 mL) packed baby arugula or spinach
1 1/2 cups (375 mL) cooked pearl barley (see notes)
1 1/2 cups (375 mL) chopped red bell pepper
1/4 cups (60 mL) chopped dried cranberries
3 Tbsp (45 mL) chopped fresh dill
3 Tbsp (45 mL) lightly toasted sunflower seeds (see notes)

Dressing

3 Tbsp (45 mL) white wine vinegar
1 Tbsp (15 mL) honey
2 tsp (10 mL) whole grain mustard
1/2 tsp (2 mL) ground tumeric
1/4 cup (60 mL) canola or olive oil
salt & ground pepper, to taste

Directions

To prepare the dressing: whisk together the vinegar, honey, mustard and turmeric. Slowly drizzle in the oil whisking continuously. Season to taste with salt and black pepper.
Evenly divide salad ingredients between 4 medium sized bowls.
Pour an equal amount of dressing over each bowl. Serve and enjoy!

Notes

A 19 oz (540 mL) can of no-salt-added black beans, drained & rinsed, yields 2 cups (500 mL) cooked beans. To cook up a batch of dry beans, check out our website for more info!
Other cooked grains like rice, quinoa, millet or faro can be used in place of the barley.
To toast the sunflower seeds, shake them back and forth in a skillet over medium heat for 2-3 minutes or until browned. Watch carefully as they can burn quite easily.

Reviews

amazing recipe! so yummy.

Jen

March 19, 2020

Very fulfilling.

Alicia

July 2, 2023

Black Bean Protein Bowl