Washington Insider Salad
This recipe was inspired by a salad enjoyed years ago at the Occidental Grill, a restaurant about a block from the White House. The plentiful soluble fiber from the barley (or oat groats) and beans will nourish your gut microbiome and help to control your cholesterol. This hearty sald is most delicious in the summer made with fresh, vine-ripened tomatoes and fresh cooked corn cut off the cob.
- 1 15-oz can black or kidney beans, drained, rinsed
- 1 15-oz can black eyed peas or pinto beans, drained, rinsed
- 1 ½ cups cooked barley (or cooked gluten-free oat groats = whole-grain oats)
- 6 tbsp. (1 bunch) cilantro, chopped finely
- 1 ½ cup fresh corn, cooked & cut off cob or 1 11-oz can corn (Delmonte Crisp Vacuum Pack preferred)
- 1 ½ cups tomatoes, diced
- 2 tbsp. extra virgin olive oil
- 3 tbsp. balsamic vinegar
- Salt & pepper to taste
1. Prepare the vegetables.
2. Place the beans, peas, barley, cilantro, corn, and tomatoes in a salad bowl.
3. Mix in the olive oil.
4. Add the vinegar, salt, and pepper. Taste and adjust seasoning as needed.
Makes 8 cups. Each cup provides about 180 calories, 8 g protein, 4 g fat (<1 g sat), 0 mg cholesterol, 30 g carbohydrate (2g sugar; 0g added sugar), 6 g fiber, 30 mg calcium, 50 mg magnesium, 330 mg sodium (less if fresh corn used), 400 mg potassium.