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Prairie Black Bean, Lentil & Grain Salad

Featuring black beans and lentils along with a variety of prairie grains and veggies, this salad is a great meal prep recipe for lunch all week!
Pulses Beans, Lentils
Prep Time 20 minutes
Servings 4 cups (1 L)
Print Recipe Cook Mode

Nutrition

Serving Size: 0.5 cup (125 mL) Calories: 179 Total Fat: 8 g Saturated Fat: 1 g Carbohydrate: 24 g Fibre: 4 g Sugars: 6 g Protein: 5 g Sodium: 219 mg Potassium: 261 mg Iron: 2 mg

Ingredients

Salad

  • 3/4 cup (175 mL) cooked wheat berries (see notes)
  • 3/4 cup (175 mL) cooked or canned black beans, drained & rinsed
  • 1/2 cup (125 mL) chopped red bell pepper
  • 1/3 cup (75 mL) cooked or canned lentils, drained & rinsed
  • 1/3 cup (75 mL) cooked wild rice
  • 1/3 cup (75 mL) cooked pot barley
  • 1/4 cup (60 mL) chopped green onion
  • 1/4 cup (60 mL) raisins
  • 1/4 cup (60 mL) dried cranberries
  • 1/4 cup (60 mL) sliced almonds
  • 1/4 cup (60 mL) sunflower seeds

Dressing

  • 2 Tbsp (30 mL) canola oil
  • 2 Tbsp (30 mL) reduced sodium soy sauce
  • 1 Tbsp (15 mL) lemon juice
  • 1 tsp (5 mL) Dijon mustard
  • 2 cloves garlic, minced minced

Directions

  • Combine salad ingredients in a large bowl.
  • Whisk together dressing ingredients, then combine with salad ingredients. Serve and enjoy!

Notes

  • Wheat berries are the whole wheat kernel which includes the bran, germ and endosperm. They are most often found in bulk bin food stores. If you can't find wheat berries, you can increase the wild rice and barley to 2/3 cup (150 mL) each and eliminate the wheat berries.

Reviews

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looks good

Kathy Sanders
June 22, 2019
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This is one of my all-time favourite grain-salads. So delicious!

Jackie Orosz
May 13, 2025
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