Kate Langenburg/A&E Groove
I have a little something for you today that your taste buds might enjoy…
With the warm weather finally showing us a glimpse of spring, barbecuing comes to my mind. I can’t wait to get my hands on that grill! Cold summer salads are also a favorite for the season, too. Especially healthy ones. That’s where today’s recipe for black bean, corn, and wheat berry salad comes into play.
If you recall, I introduced you to the wheat berry some time last year, giving you a recipe for my perfect protein salad. This is another opportunity for you to experiment with the healthy, full-of-fiber wheat berry.
- 1 cup dried black beans (or 1 cup canned will do the trick)
- 1 cup wheat berries
- 2 cups cooked corn niblets
- 2 sweet roasted red peppers, diced
- 1 jalapeno, diced
- 1/3 cup chopped fresh cilantro OR 1/3 cup chopped fresh basil
- 2 tbsp chopped fresh mint
- 2 tbsp chopped fresh chives
- 3 tbsp red wine vinegar
- 1/2 teaspoon black pepper
- 1 clove of garlic, minced
- salt, to taste
- 3 tbsp olive oil
Step one: If you’re using dry black beans, you will need to soak them in cold water for a few hours at room temperature or overnight in the refrigerator. Rinse and drain them well. Then cook until tender (about 1 1/2 hours).
Step two: Place wheat berries in a large saucepan and cover with cold water by about 4 inches. Bring to a boil and simmer for 1 to 1 1/2 hours until tender. Drain well. They should be chewy, but still tender — never soft.
Step three: Combine with beans. Add corn, peppers, jalapeno, cilantro, basil, mint and chives to salad ( or whichever herbs you’ve chosen to use).
Step four: Make the dressing. Whisk together vinegar, pepper, garlic, salt and oil. Toss dressing with salad. If you need to, you can adjust the seasonings to fit your liking.
For my salad, I used cilantro and scallions. The original recipe for this salad suggests the addition of arugula or watercress. You can add whatever makes you happy! Enjoy!