Faba Bean & Barley Salad
Packed with beans and barley, and bursting with flavour, this hearty dish is excellent as a main or side salad.
Servings 6 cups (1.5 L)
Calories 249
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)
Instructions
- 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.
Nutrition
Serving Size: 1cup (250 mL) | Calories: 249 | Total Fat: 12g | Saturated Fat: 1g | Carbohydrate: 31g | Fibre: 5.5g | Sugars: 9g | Protein: 8g | Sodium: 56mg | Potassium: 372mg | Iron: 3mg