Always adaptable, energy boosting foods can be made with numerous items in your cupboard. This Protein Salad uses wheat berries and buckwheat groats but you can substitute most grains like quinoa or spelt berries.
For additional protein and health benefits, legumes are also added.
To save time, try cooking the legumes and grains a day ahead. You can also add other vegetables to fit your palate and get additional energy boosting foods in your diet. This salad is perfect for a healthy lunch or a side dish at suppertime.
- ½ cup wheat berries, uncooked
- 1 cup buckwheat groats (or substitute quinoa)
- 1 cup legumes (red kidney, black, pinto or garbanzos), uncooked
- 3 teaspoons extra virgin olive oil
- 2 cloves garlic, minced
- 1 onion, chopped
- 1 bell pepper (A mix of yellow, green & red adds nice coloring)
- ½ cup currants or raisins
- ¼ cup walnuts or almonds, chopped
- ½ cup fresh lemon juice, to taste
- ¼ cup extra virgin olive oil
- ½ teaspoon garlic powder
- ½ teaspoon red pepper flakes, to taste
- ½ -1 teaspoon ground cumin, to taste
- Salt, to taste (about ¾ teaspoon)
- Black pepper, to taste
- Cook beans and grains according to package instructions. To save time, cook the beans and grains a day ahead.
- In a large skillet, cook fresh garlic with 2 teaspoons oil for about 2 minutes. Add onion and cook another 8-10 minutes until onions are translucent.
- Stir in bell pepper, currents and nuts. Cook for 5 minutes on low-medium heat. Stir occasionally.
- For dressing: In small bowl add all ingredients and whisk until well blended. Add to vegetable mixture and combine until mixed evenly.
- Pour the vegetable/dressing mixture in with the beans and grains. Mix well. Best served if mellowed for an hour but can be served immediately
- Diet type: Vegetarian
- Diet tags: High protein
Finding Energy Boosting Foods | Grains
Finding Energy Boosting Foods | Legumes