Ingredients

For 4 Person(s)

Ingredients

  • 1 cup (250 ml) cooked black beans
  • 1 cup (250 ml) cooked green lentils
  • 1 cup (250 ml) cooked chickpeas
  • 1 1/2 cups (375 ml) cooked pearl barley
  • 2 cups (500 ml) baby arugula (or spinach)
  • 1 1/2 cups (375 ml) diced red bell pepper (approx. 1 whole pepper)
  • 1/2 cup (125 ml) dried cranberries, chopped
  • 2 tbsp (30 ml) finely sliced green onion (approx. 1 whole onion)

Vinaigrette:

  • 1/4 cup (60 ml) apple cider vinegar
  • 1/4 cup (60 ml) canola oil
  • 1 tbsp (30 ml) whole grain mustard
  • salt and ground black pepper to taste
  • 2 tbsp maple syrup

Garnish (optional):

  • 1/4 cup (60 ml) toasted sunflower seeds

Directions

Toss prepared pulses, barley, arugula, pepper, cranberries and onion together in a large bowl.

Whisk all vinaigrette ingredients in a small bowl until fully combined.

Toss the prepared vinaigrette with the salad. Season with salt and ground black pepper to taste.

Garnish with toasted sunflower seeds and enjoy!

Recipe notes

Prep time: 15 minutes

Chef’s notes: this salad is great with multiple pulses, but if you only have one kind simply substitute and the recipe will still work well. The pulses and barley absorb much of the vinaigrette. Taste and season the salad accordingly with cider vinegar and salt & pepper before serving.

Nutrition Facts:

Serving size 1 cup (250 ml)

Calories 261 kcal

Protein 7 g

Total Fat 10 g

Saturated Fat 1 g

Carbohydrates 35 g

Sugars 11 g

Dietary Fibre 8 g

Sodium 274 mg

Makes: 8 portions (as a side dish)



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