Faba Bean & Barley Salad
Packed with beans and barley, and bursting with flavour, this hearty dish is excellent as a main or side salad. Try exploring other seasonal vegetables to make this salad your “go-to” any time of year. Another great recipe from our collection, Alberta Pulses from Coast to Coast!
- Pulse
- Faba Beans
- Prep Time
- 15 minutes
- Cook Time
- 5 minutes
- Makes
- 6 cups (1.5 L)
Nutrition
- Serving Size 1 cup (250 mL)
- Calories 249
- Fat 12 g
- Saturated Fat 1 g
- Cholesterol 0 mg
- Carbohydrate 31 g
- Fibre 5.5 g
- Sugars 9 g
- Protein 8 g
- Sodium 56 mg
- Potassium 372 mg
- Folate 86 mcg
- Iron 3 mg
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*
- 1 1/2 cups (375 mL) cooked pearl barley (see tips)
- 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)
Dressing:
Salad:
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 and enjoy!
TIPS
- 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.
- This salad can be quite absorbent due to the barley and beans. Add dressing just before serving for greatest flavour impact.
- Hemp hearts can be substituted with toasted sunflower seeds or pumpkin seeds.
- Cooked barley can be substituted with brown rice, millet, quinoa, etc.
- Cooking pearl barley from dry: combine water and barley in a saucepot at a ratio of 3:1 with a generous pinch of salt. Bring to a boil over high heat and then reduce to a simmer, cover and continue to cook until the barley is tender, approximately 25 minutes. It will triple in volume and the texture should be soft and a bit chewy. The cook time may vary depending on textural preference. Drain the barley, if needed. Fluff with a fork and use as desired.
* See “Preparing” on our website for cooking options!
Reviews [0]