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Black Bean Protein Bowl

This vegetarian salad bowl packs a protein punch with tasty black beans! A great meal-prep recipe, too, for lunches all week long!
Course Salad
Key Ingredient Beans
Dietary Need Vegetarian
Prep Time 20 minutes
Total Time 20 minutes
Servings 4 bowls
Calories 408

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 cup (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

Instructions

  • 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.

Nutrition

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