Energizing Protein Power Salad
Endlessly adaptable, this salad could work with many items in your pantry! The original recipe called for quinoa, but I had buckwheat and spelt berries on hand, so I used those. I also added in red kidney beans for extra protein. You can experiment with this salad, changing in any veggies, nuts, or grains you desire. It makes a great packable lunch.
Endlessly adaptable, this salad could work with many items in your pantry! The original recipe called for quinoa, but I had buckwheat and spelt berries on hand, so I used those. I also added in red kidney beans for extra protein. You can experiment with this salad, changing in any veggies, nuts, or grains you desire. It makes a great packable lunch.
- freshly ground black pepper
- 3 tablespoons extra virgin olive oil
- dressing:
- 1/2 cup fresh lemon juice
- 1 teaspoon apple cider vinegar (optional)
- 1/4 -1/2 tsp garlic powder to taste
- 1/2 teaspoon red pepper flakes to taste (less if you don�t like spicy foods!)
- 1/4 -1/2 tsp ground cumin to taste
- 1/2 -3/4 tsp kosher salt to taste (i used 3/4 tsp)
- Carbohydrate 52.6688725 g
- Cholesterol 0 mg
- Fat 6.754664375 g
- Fiber 0.138693751960993 g
- Protein 0.1229425 g
- Saturated Fat 0.93308 g
- Serving Size 1 1 cup (88g)
- Sodium 0.506541666666667 mg
- Sugar 52.530178748039 g
- Trans Fat 0.183393125000001 g
- Calories 261 calories
Step-by-step
- Cook your desired grains and beans according to package directions. You can cook everything the night before so save time. Place in large bowl while you prepare the rest of the recipe.
- In a large skillet, add 2 tsp of EVOO and your 2 cloves of minced garlic. Cook on low for a couple minutes being sure not to burn. Now add in the chopped onion and cook for another 6-8 minutes until translucent.
- Add in the chopped pepper, raisins, and almonds and cook for another 5 minutes on low-medium heat. Stir as needed. Meanwhile, prepare the dressing in a small bowl using a whisk to mix. Pour all the dressing into the skillet and stir well.
- Pour the veggie and dressing mixture into the bowl with the beans and grains. Stir well and serve. Makes about 6 cups. The flavour will develop nicely after about 1 hour, but it can be enjoyed immediately too. Store leftovers in containers in the fridge for quick lunches.
Most cooks serve grain and bean salads immediately after mixing, which results in dry, unabsorbed ingredients that taste disjointed. Acidity and fat need time to penetrate dense cellular structures. Whole grains like spelt berries and pseudograins like quinoa possess tough bran layers that resist immediate moisture absorption. Combine cooked grains and legumes while they are still warm if possible, as heat opens starches to accept dressings more efficiently. Whisking fresh lemon juice with extra virgin olive oil creates an unstable emulsion, but pouring that mixture over warm ingredients helps bind the fat and acid temporarily.
Allowing the bowl to rest for sixty minutes transforms the dish chemically. During this rest, salt draws moisture outward through osmosis, while the starches pull flavored oil inward. This migration of compounds harmonizes the sharp bite of raw garlic, the heat of red pepper flakes, and the earthy notes of cumin. Cooking aromatics like onions and garlic on low heat for six to eight minutes breaks down harsh sulfur compounds into sweet, mellow flavor profiles without scorching the delicate sugars.
Substitutions alter the absorption rate significantly. Buckwheat absorbs liquid faster than dense spelt berries, requiring careful monitoring during initial boiling. Store prepared portions in airtight glass containers in the refrigerator for up to four days. Cold temperatures firm the fats, so let refrigerated portions sit at room temperature for fifteen minutes before eating to restore the mouthfeel of the olive oil.
