Articles & Recipes

Southwestern Bean and Barley Salad with Roasted Peppers (vegan)

January 2, 2019

Ingredients traditionally associated with the American Southwest, such as beans, corn and peppers, combine with hearty barley to produce this deliciously robust salad. Packed with nutrients, it is particularly high in dietary fiber. It makes a great addition to a buffet or potluck dinner.

Ingredients Makes 8 side servings

1 cup whole (hulled) barley 250 mL
DRESSING
3 tbsp red wine vinegar 45 mL
1⁄2 tsp salt 2 mL
Freshly ground black pepper
1⁄2 clove garlic, finely grated or put through a press 1⁄2
1⁄2 cup extra virgin olive oil 125 mL
2 cups cooked red kidney beans (see Tips) 500 mL
2 cups cooked corn kernels 500 mL
2 roasted poblano or roasted red bell peppers, peeled, seeded and diced (see Tips) 2
2 whole sun-dried tomatoes, packed in olive oil, finely chopped 2
1 small red onion, diced 1
1⁄4 cup finely chopped parsley 60 mL

Instructions

  1. In a heavy saucepan, bring 21⁄2 cups (625 mL) water or stock to a rapid boil. Add barley and return to a rapid boil. Reduce heat to low. Cover and place a heat diffuser under the pot, if necessary. Cook until barley is tender, about 1 hour. Allow to cool.
  2. Dressing: In a small bowl, combine vinegar, salt and pepper to taste, stirring until salt dissolves. Stir in garlic. Gradually whisk in olive oil. Set aside.
  3. In a serving bowl, combine barley, kidney beans, corn, roasted peppers, sun-dried tomatoes and onion. Add dressing and toss well. Garnish with parsley. Chill until ready to serve.
For this quantity of beans, soak and cook 1 cup (250 mL) dried beans (pages 6 to 10) or use 1 can (14 to 19 oz/398 to 540 mL) red kidney beans, drained and rinsed.
Poblano peppers are a mild chile pepper. If you are a heat seeker, you might want to add an extra one, or even a minced seeded jalapeño pepper for some real punch. The suggested quantity produces a mild result, which most people will enjoy. If you’re heat averse, use bell peppers instead.

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