Beat the Heat: 3-Bean Barley Salad

This recipe was inspired by the “Edamame 3-Bean Salad” recipe from Skinny Bitch in the Kitch.  With the temperatures soaring into the 90’s, I wanted to make a cold barley salad that I could keep in the fridge for the week and have as either a main or side dish most days.  After reading many barley salad recipes and finding none that appealed to me, I remembered the Skinny Bitch bean salad and figured I’d make a variation of that (I switched up the veggies a bit and used different dressing) with barley.   

Although I list the following ingredients, this is really a “make it your own” salad.  Add or substitute other veggies, herbs, beans, or even choose a different grain.  Quinoa or Israeli couscous would work well.  The same goes for the dressing.  Try some different flavors to see what works best.  A light miso dressing or even just some lemon or lime juice would be fresh and delicious.  Because when I made it I wasn't sure exactly what flavor I'd like the dressing to be, I didn’t actually mix all the dressing into the whole salad at once.  I added it to my own portion each time I had it.  Brian had his in a wrap with avocado and didn’t even add any dressing.  If you are planning on serving this at a get-together and think most of it will get eaten, go ahead and mix it in all at once.  If you’re saving it for a few meals, hold off on the dressing.  It's much more versatile without it.  

Also note that this makes a LOT of salad.  It ended up being too much for the two of us to eat in a week so I'd suggest scaling it back a bit (you could probably even get away with the same amount of veggies but half of the barley) if you're cooking for two.   

3-Bean Barley Salad

(printable recipe)

Ingredients:

1 cup uncooked pearl barley

3 cups water

1 ear cooked corn, kernels cut off OR ½ cup frozen corn (rinsed under cold water to thaw)

1 cup shelled edamame
1 15 oz. can chickpeas, drained and rinsed
1 15 oz. can kidney beans, drained and rinsed
½ cup shredded carrots
1 red bell pepper, chopped
1 cup cherry or grape tomatoes, cut in half
¼ cup chopped fresh herbs (I used basil)

Fat-free Orange Juice Vinaigrette (recipe follows) or dressing of choice 

Directions:

1. Combine barley and water in a medium-sized pot.  Bring to boil, cover, and reduce heat to simmer.  Cook for 50-60 minutes until all the water has been absorbed.

2. While the barley is cooking, prep your veggies and place them in a large bowl.

3. When the barley is done, place it in a sieve or colander and rinse under cold water.  Drain well and add to veggies.  Add dressing.  Stir to combine.  Serve cold or at room temperature.

Makes about 10-12 cups.

Fat-free Orange Juice Vinaigrette

½ cup white wine vinegar

½ cup orange juice

1 tbsp Dijon mustard

Whisk all ingredients together and season to taste with salt and pepper. 

I ate mine over a bed of mixed greens from our CSA.

The BIG SALAD

Omnivores often have the misconception that all vegans eat are salads and some vegans try to dispel that myth by not eating salad, almost to prove that there's more to vegan eating than a bowl of lettuce.  Well my friend, there's more to salad than a bowl of lettuce!  

Enter The Big Salad.  I could probably eat a Big Salad for dinner 3-4 nights a week.  If I didn't have to scarf down my lunch in 20 minutes I would have one for lunch every day.  Lately I've been having about 2 a week for dinner and when it's been a few days since my last one I am actually craving it!  When you make a colorful salad, it's a great way to get all kinds of protein, fiber, vitamins and minerals.  

For those of you who know me, you know I am a creature of habit so I actually don't switch up my salads all that much.  But when you have a good thing going, why change?  Here's a list of what my Big Salads typically include, keeping in mind that it varies depending on what I have in the house and what I can find at the market.  I try to stick with what's local and in-season but I'd be lying if I said that I only bought what's local and in-season.  Something to work on.  Anyway, I don't have any measurements because I don't measure.  I always use the same bowl so I just fill that up with lettuce and try to get even amounts of all the toppings.


Non-negotionables:

- lettuce (usually a mix of red leaf, green leaf, and romaine)
- carrots, shredded or thinly sliced
- cucumbers
- sweet pepper (yellow or red)
- beans, usually chickpeas or a mix of pinto, kidney, and black
- tomatoes (unless they're really out of season) 
- dried cranberries
- agave-Dijon dressing (see recipe below)


If I have some I also love to add:

- artichoke hearts
- mushrooms
- sugar snap peas
- broccoli
- pea or sunflower shoots 
- pumpkin seeds
- fresh herbs (parsley and basil are my favorites)


Agave-Dijon dressing 

Mix equal parts Dijon mustard, agave nectar, and white wine vinegar.  Add a little bit of ground flax seeds and whole flax seeds.  Shake or whisk well.  As it sits it thickens up a bit so make in advance.

What is your favorite salad?