How to Make Kerry's Beany Salad - A Step-by-Step Guide

When it comes to a healthy and satisfying meal, salads are always a great option. They are versatile, easy to make, and can be packed with a variety of nutrient-dense ingredients. One of my favorite salad recipes is Kerry's Beany Salad - a delicious and hearty dish that is perfect for a light lunch or a side dish for dinner.

This salad is not only delicious, but it's also incredibly nutritious. Packed with protein, fiber, and vitamins, Kerry's Beany Salad is a powerhouse of goodness t...

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Ingredients

  • ½ cup pearl barley
  • ½ cup long-grain white rice
  • 1 cup canned black beans, drained
  • 1 cup canned kidney beans, drained
  • 1 cup whole corn kernels, cooked
  • ½ cup chopped green onions
  • 1 red bell pepper, chopped
  • ¼ cup chopped fresh cilantro
  • 8 leaves lettuce
  • ¼ cup red wine vinegar
  • 1 clove garlic, minced
  • 1 teaspoon chili powder
  • ½ teaspoon salt
  • ¼ teaspoon crushed red pepper flakes
  • ¼ teaspoon ground black pepper
  • ½ cup olive oil

Information

  • Prep Time: 15 mins
  • Cook Time: 1 hr 5 mins
  • Total Time: 1 hr 20 mins
  • Servings: 6
  • Yield: 6 servings

  • In a large saucepan bring 2 cups of water to a boil. Stir in barley and reduce heat to medium-low, cover and simmer for 40 to 45 minutes or until tender. Let cool.
  • In a saucepan bring 1 1/2 cups water to a boil add the rice. Reduce heat to low and simmer, covered for about 20 minutes or until tender. Let cool.
  • In a large bowl, combine the cooled barley, rice, black beans, kidney beans, corn, onions, red bell pepper and cilantro. Mix well.
  • To make dressing: In a small bowl, whisk together vinegar, garlic, chili powder, salt, red pepper flakes and black pepper. Whisk in oil and pour over salad and toss well. Transfer to a lettuce-lined bowl to serve.
  • Nutrition

    379 cal.

    • Total Fat: 19g
    • Saturated Fat: 3g
    • Sodium: 477mg
    • Total Carbohydrate: 48g
    • Dietary Fiber: 9g
    • Total Sugars: 3g
    • Protein: 8g
    • Vitamin C: 33mg
    • Calcium: 54mg
    • Iron: 3mg
    • Potassium: 377mg