This easy-breezy chopped salad is a delicious and effective way of cramming as many ‘super foods’ into your body as possible, while still really enjoying what you’re eating. It’s vegan, hearty and protein-filled enough to stand alone as a meal, it keeps shockingly well, and the vast majority of the ingredients can be sourced locally, even here in Ontario. It’s also full of fibre, low-glycemic index/load, and friendly to pretty much any diet you can throw at me.
If you’ve never cooked with wheat berries before, they’re a fantastic ‘healthy carb’ option (read more about what qualifies as a healthy carb here). They’re nutritionally very similar to quinoa, about 1/10th the price, and are grown in the US and Canada, which means none of the very unfortunate ethical issues surrounding the quinoa-craze (if you have no idea what I’m talking about, don’t feel badly, just click here). Unless you’re legitimately diagnosed by a doctor as having Celiac disease, wheat berries are a phenomenal choice, and they play a fantastic role in this great salad.
- 5 cups swiss chard, finely chopped
- 1/2 cup cilantro, finely chopped
- 3/4 cup hard wheat berries, cooked, drained, & cooled
- 1 cup fresh peas, cooked, drained, & cooled
- 1 can red kidney beans, drained and rinsed
- Salt & pepper, to taste
- 3 Tbsp extra virgin olive oil
- 2 Tbsp lemon juice
- 1 tsp lemon zest
- 2 Tbsp chia seeds
- Pinch of salt
- Pinch of sugar
- In a large bowl, mix together your chard, cilantro, and wheat berries until the greens coat (or at least cling to) the wheat berries.
- Add beans and peas, mix until evenly distributed.
- In a small glass, mix all ingredients together until fully incorporated. Pour over salad and toss. Chill for at least an hour before serving.
This salad is also a great ‘make the night before and take to work for lunch’ option, especially if your mornings are hurried! If you make it once, this salad will be a part of your weekly routine before you know it.