This multi-legume and barley salad is a powerhouse of nutrition, combining the wholesome goodness of lentils, beans, barley, and fresh vegetables. Its tangy and mildly sweet dressing makes it easy to prepare and flavorful. This salad is as simple as it is nutritious. Soaking the legumes and barley overnight reduces their cooking time and enhances digestibility. Steaming the ingredients together ensures minimal use of pots and pans, saving time and effort.
The dressing's tangy lime juice, aromatic mustard, and a hint of sweetness from honey or maple syrup balance perfectly with the earthy legumes and barley. The crunch of sunflower seeds and fresh vegetables adds texture, while the herbs bring a fragrant finish. It’s versatile enough to serve as a light main course or a hearty side dish.
Protein Powerhouse
Lentils, moth beans, and mung beans are excellent plant-based protein sources, supporting muscle repair and overall health. The salad becomes a complete source of essential amino acids when combined with barley.
Fiber-Rich
Dietary fiber in legumes and barley improves gut health, aids digestion, and supports stable blood sugar levels.
Packed with Micronutrients
Vegetables like tomatoes, cucumbers, and peppers provide vitamins A and C and antioxidants.
Herbs like mint and cilantro contribute detoxifying properties and minerals.
Sunflower seeds bring healthy fats, magnesium, and selenium.
Heart-Healthy Fats
Olive oil in the dressing provides beneficial monounsaturated fats that reduce inflammation and improve cholesterol profiles.
I opted to steam the beans and barley for cooking. Steaming the grains and legumes offers several advantages for digestion and keeps the crunch intact.
Reduced Bloating and Gas: Soaking overnight leaches out oligosaccharides, complex sugars responsible for gas and bloating. Steaming further breaks down these sugars, making legumes more uncomplicated to digest.
Enzyme Neutralization:
Steaming helps deactivate antinutritional factors, such as phytic acid and enzyme inhibitors, which can interfere with digestion and mineral absorption.
This salad is incredibly versatile and can be customized to suit individual preferences. You can experiment with different types of legumes, grains, and vegetables to create a salad that reflects your unique taste. Additionally, the dressing can be adjusted to suit your desired sweetness, acidity, and spice level. Whether you're looking for a light lunch, a side dish, or a complete meal, this nutrient-rich salad is a delicious and satisfying choice. It's a perfect way to nourish your body and enjoy the vibrant flavors of fresh, wholesome ingredients.
Serves - 3-4
Preparation Time - 15 mins
Cooking time - 15 mins
Total time - 30 mins
Ingredients
Brown Lentil – ¼ cup dry (soaked overnight)
Moth Beans – ¼ Cup dry (soaked overnight)
Mung Bean – ¼ Cup dry (soaked overnight)
Pearl Barley – ¼ Cup dry (soaked overnight)
Red onion – 1 medium ( chopped)
Cucumber – ½ cup (chopped)
Cherry Tomatoes – 12 ( quartered)
Sweet peppers – 4 ( chopped)
Cilantro – ½ cup (chopped)
Mint -1/4 cup (chopped)
Sunflower seeds – ¼ cup
For dressing
Lemon/lime- 1 juiced
Lime rind ( 1 tsp)
Yellow mustard seeds – 2 tsp (ground)
Olive oil – 1 tbsp
Honey/maple syrup – 1 tbsp
Black pepper – 1 tsp
Salt – as per taste
Green chillies -2 finely chopped (optional)
Directions
1. Combine all three legumes and barley in a steamer, cover, and steam for 15 minutes.
2. For dressing, add Lime juice, olive oil, Lime rind, ground yellow mustard, honey/maple syrup, black pepper, and salt in a bowl and whisk it.
3. Add steamed legumes, Barley, chopped vegetables, and herbs in a large bowl.
4. Add dressing and mix it thoroughly. Add sunflower seeds and combine them. Now, adjust the seasoning ( more lime juice does add magic for me) and enjoy a healthy meal.
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