From The North Grove's Kitchen: Black Bean and Barley Salad with Red Lentil Hummus

Updated: Apr 27

Today in the Food Demo with Melissa we made a black bean and barley salad with hummus and croutons as a tasty side. Below are the recipes for both!



Black Bean and Barley Salad

Makes: 4 servings

Ingredients:

  • 1 cup cooked black beans

  • ½ cup barley, cooked

  • 1 cup canned or frozen corn

  • ½ small onion, diced

  • 2 cups vegetables of your choice (tomatoes, cucumber, celery, bell peppers, carrots…), diced

  • ½ cup feta cheese, crumbled (optional)

Dressing:

  • 1/2 cup cider vinegar

  • ¼ cup lime juice

  • ½ teaspoon salt

  • 1 Tablespoon white sugar

  • 1 teaspoon chili powder

  • 1 teaspoon cumin

  • ¼ teaspoon red pepper flakes (optional)

  • 1/2 cup canola or other oil

Optional Add ins/garnishes:

  • cilantro


Instructions: Barley, like most grains more than double in size when they cook. The ratio to keep in mind when you cook barley is: 2 parts water to 1 part grain. 1. Cook barley: Place 1 cup of water in a small pot over high heat, you can add a pinch of salt to the water if you wish. Once water has reached a boil, add your barley and reduce heat to low. Place cover on pot and allow to cook until barley becomes tender and chewy, about 15 minutes.


2. Make the dressing: In a medium sized bowl whisk all ingredients together or add all ingredients to a jar, cover with a lid and shake well. Taste and adjust seasoning if necessary.


3. Put salad together: Combine all salad ingredients together, if you are going to serve the salad right away, add the dressing, a little at a time and toss until it is dressed the way you like it, you may not need it all!


NOTE: If you plan to eat the salad throughout the week, it’s best to dress it just before or an hour or two before eating. The salad will last for about a week in the fridge!




Red Lentil Hummus

Makes: 3 cups

Ingredients:

  • 1 and ½ cups red lentils, rinsed and cooked

  • 3 garlic cloves, minced OR 2 teaspoons garlic powder

  • ¼ cup lemon juice, fresh or from concentrate

  • ½ cup tahini paste

  • 2 teaspoons ground cumin

  • 1 and ½ teaspoons ground coriander (optional)

  • 1 teaspoon salt

  • 1/2 teaspoon pepper

  • Water, see below

Instructions:

1. Rinse red lentils well and place in a medium sized pot with 3 cups of water; bring to a boil, then reduce heat and simmer until tender, about 15 minutes. Drain lentils if needed, transfer to a bowl and stir rapidly until lentil mixture is smooth. Allow lentils to cool slightly.


2. Stir in remaining ingredients, if the hummus looks too thick add a bit of water, a couple tablespoons at a time until it is the consistency you like.


3. Taste and adjust seasoning; adding more salt, lemon juice, or spices if you need to


4. Serve with vegetables or fruit, toast, pita chips, store in the fridge for up to 5 to 7 days or freeze up to 3 months!



If you want to share any photos of your cooking or have any questions please feel free to get in touch with Melissa at mrankin@thenorthgrove.ca