Name: Faba Bean & Barley Salad
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Ingredients: 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 turmeric; 1/4 cup (60 mL) canola oil, cold pressed, if available; salt & ground black pepper, to taste; 1 1/2 cups (375 mL) cooked or canned faba beans, drained & rinsed (see notes); 1 1/2 cups (375 mL) cooked pearl barley (see notes); 1 1/2 cups (375 mL) chopped red bell pepper; 2 cups (500 mL) packed baby arugula or spinach; 1/4 cup (60 mL) chopped dried cranberries; 3 Tbsp (45 mL) chopped fresh dill; 3 Tbsp (45 mL) lightly toasted hemp hearts, reserve 1 Tbsp (15 mL) for garnish (see notes)

Nutrition

Serving Size: 1 cup (250 mL) Calories: 249 Total Fat: 12 g Saturated Fat: 1 g Carbohydrate: 31 g Fibre: 5.5 g Sugars: 9 g Protein: 8 g Sodium: 56 mg Potassium: 372 mg Iron: 3 mg

Ingredients

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 turmeric
1/4 cup (60 mL) canola oil, cold pressed, if available
salt & ground black pepper, to taste

Salad:

1 1/2 cups (375 mL) cooked or canned faba beans, drained & rinsed (see notes)
1 1/2 cups (375 mL) cooked pearl barley (see notes)
1 1/2 cups (375 mL) chopped red bell pepper
2 cups (500 mL) packed baby arugula or spinach
1/4 cup (60 mL) chopped dried cranberries
3 Tbsp (45 mL) chopped fresh dill
3 Tbsp (45 mL) lightly toasted hemp hearts, reserve 1 Tbsp (15 mL) for garnish (see notes)

Directions

To prepare the dressing, whisk together vinegar, mustard, honey and turmeric. Slowly drizzle in oil whisking continuously. Season to taste with salt and black pepper.
Combine all the salad ingredients together in a large bowl.
Add dressing as desired to the salad and toss to fully coat. Season to taste with salt and black pepper.
Top with reserved hemp hearts.
Serve immediately and enjoy!

Notes

It's easy to substitute one pulse for another in this recipe. Try using cooked black beans, chickpeas, lentils, or split peas (or a mixture). Canned pulses can also be used in this recipe as a time-saver. Be sure to drain and rinse canned pulses thoroughly before use.
Cooked barley can be substituted with other grains like brown rice, millet, quinoa, wheat berries, etc.
Hemp hearts can be substituted with toasted sunflower seeds or pumpkin seeds.
This salad can be quite absorbent due to the barley and beans. Add dressing just before serving for greatest flavour impact.

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Faba Bean & Barley Salad