WEDNESDAY: BLACK BEAN, CORN AND BARLEY SALAD
Servings: 4 (serving size: 2 cups)
What you need
3 tbsp. balsamic vinegar
2 cups black beans, cooked
1 tbsp. grapeseed oil
2 tbsp. fat free Parmesan cheese, grated
2 tbsp. fat free, reduced sodium vegetable broth
2 tbsp. fresh basil, minced
2 cups frozen corn, thawed
1 cup frozen peas, thawed
3/4 cup medium pearled barley
2 3/4 cups water
How to make it
1. In a 2-quart saucepan over high heat, bring the water and barley to a boil. Reduce the heat to medium-low; partially cover and simmer for 30 to 35 minutes, or until tender. Drain off any remaining water. Transfer the barley to a large bowl.
2. Add the beans, corn, and peas.
3. In a small bowl, whisk together the vinegar, basil, broth, and oil. Pour over the salad; toss to mix well. Sprinkle with the Parmesan cheese. Serve warm or chilled.
What's in it
Calories: 380; Fat: 6g; Carbohydrates: 69g; Fiber: 16g; Protein: 17g
Why it packs a punch
Legumes combined with whole grain provide a well-rounded meal with loads of protein in this healthy salad recipe — and their fiber will help moderate your blood sugar levels so you don't feel hungry again quickly. To make this and other healthy salad recipes vegan, leave out the cheese. Make it gluten-free by swapping the barley for quinoa.
Monday | Tuesday | Wednesday | Thursday | Friday Best Dressings for Healthy Salads
Orange Dressing | Avocado Dressing | Miso Dressing