Description
A refreshing and wholesome bean salad featuring a medley of grains, mixed beans, fresh vegetables, and a zesty mint and pomegranate dressing. Perfect for a light lunch or as a vibrant side dish, this salad combines the earthy flavors of brown rice and whole grains with the brightness of lemon and mint, finished with optional pomegranate seeds for a burst of sweetness and texture.
Ingredients
Scale
Salad
- 150g brown, black, or wild rice
- 150g whole grains (such as buckwheat, quinoa, barley, amaranth, farro, bulgur wheat)
- 400g tin of beans (kidney beans, black beans, chickpeas, black-eyed beans, butter beans, pinto beans), drained and rinsed
- 10 cherry tomatoes, quartered
- 6 radishes, very thinly sliced
- 1 small red onion, finely sliced
- 1 tbsp pumpkin seeds
- Handful of lamb’s lettuce (or rocket or young spinach)
- Pomegranate seeds for topping (optional)
- Lemon wedges, to serve
Dressing
- 1 tbsp finely chopped mint
- 2 tsp Dijon mustard
- 1 tsp pomegranate molasses
- Zest and juice of 1 lemon
- 2 tbsp olive oil
- Salt and freshly ground pepper, to taste
Instructions
- Cook the grains: Rinse the brown, black, or wild rice and whole grains under cold water. Cook each according to the packet instructions until tender. Drain any excess water and set aside to cool completely.
- Prepare the dressing: In a small bowl, whisk together the finely chopped mint, Dijon mustard, pomegranate molasses, lemon zest and juice, and olive oil. Season with salt and freshly ground black pepper to taste. Adjust the seasoning according to your preference.
- Assemble the salad: Once the grains have cooled, transfer them to a large mixing bowl. Add the drained beans, quartered cherry tomatoes, thinly sliced radishes, finely sliced red onion, and pumpkin seeds. Gently toss the ingredients to combine evenly.
- Add greens and dressing: Add the lamb’s lettuce (or rocket or young spinach) last to keep it fresh and crisp. Toss the salad gently once more to incorporate the greens.
- Finish and serve: Pour the prepared dressing over the salad and toss gently to coat all ingredients. Sprinkle pomegranate seeds on top for a pop of color and flavor, if using. Serve the salad with lemon wedges on the side to squeeze over just before eating.
Notes
- You can use a variety of whole grains based on availability and preference to add different textures and flavors.
- If you prefer a nuttier flavor, toast the pumpkin seeds lightly before adding them to the salad.
- The salad can be made ahead of time; keep the dressing separate until just before serving to maintain freshness.
- For a vegan and gluten-free option, ensure the grains used are gluten-free such as quinoa or buckwheat.
- Leftovers can be refrigerated and will keep well for up to 2 days.
