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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!
Course Salad
Key Ingredient Beans, Lentils
Dietary Need Vegetarian
Prep Time 20 minutes
Total Time 20 minutes
Servings 4 cups (1 L)
Calories 179

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

Instructions

  • 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.

Nutrition

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