A refreshing bowl of salad filled with a mix of vibrant-colored vegetables doesn’t have to be centered around leafy spinach, kale or arugula. Bean salads combined with fresh veggies and grains are all the rage and our Freekeh and Black Bean Salad with Lime Cilantro Dressing is no exception. Filled with complex, fiber-rich carbohydrates and proteins that keep our bodies fueled and satiated throughout the day, this beautiful salad brings the bright, bold, and regional flavors of the Southwest to your dinner table. Perfectly nutritious, delightfully filling, and wonderfully vegan, this recipe is loaded creamy avocado, savory Freekeh, and grilled corn*. And it is as healthy as it is mouthwatering! Perfect for a busy weeknight dinner or quick lunch, this salad can be prepared in as little as 10 minutes if you batch cook the freekeh and use frozen roasted corn. When you need a salad with substance, this dish is one bowl brimming with nutrition bite after delicious bite.
Nutrient Booster: Freekeh
While there are so many nutrient-dense ingredients in this recipe, we love the addition of Freekehto this salad. Freekeh is an ancient whole grain that has up to three times the amount of fiber and protein as brown rice. It an ideal choice for vegetarians and vegans because it is a plant-based food that serves as the perfect nutrition booster to salads, smoothies, or power bowls. This power-packed superfood is also high in iron, calcium and zinc and acts like a prebiotic, promoting the growth of good bacteria in the digestive system. Freekeh boasts a rich, earthy flavor, and is so easy and versatile to incorporate into your everyday diet.
Our Freekeh and Black Bean Salad with Lime Cilantro Dressing is perfectly nutritious and satisfying on its own. It also pairs well as a side dish with many of other healthy recipes. Serve this alongside our Almond Crusted Chicken or Mexican Quiche for a delicious well-balanced meal.
Freekeh and Black Bean Salad with Lime Cilantro Dressing
- 2 cups original freekeh, cooked
- 2 ears corn, or 3/4 cups frozen roasted corn, defrosted
- 1 (15-ounce) can black beans, drained and rinsed
- 2 cups cherry tomatoes, halved
- 1 avocado, cubed
- 1 jalapeno, diced
- 2 limes, juiced
- 1 large handful of cilantro
- 1 clove garlic
- 2 tbsp olive oil
- food processor
Cook Freekeh according to package instructions.
While Freekeh is cooking, turn on a BBQ grill to medium heat, and place corn on the grates. Close the cover and grill for approximately 15 minutes, turning every 5 minutes, or until kernels are soft when pierced with a fork. When done, place corn on a plate and let cool.
Once cool, remove the husk using an oven mitt to prevent your hands from getting black char on them. To remove the kernels lay corn flat on a cutting board, and cut down the side of the cob to remove the kernels. Turn the cob so the cut (flat) end is on the bottom of the cutting board. Continue cutting and turn the corn until all the kernels are removed and place in a bowl.
Add cooked Freekeh, black beans, cherry tomatoes, avocado, jalapeno, and onion to the bowl and mix well. Set aside.
In a food processor, add lime juice, cilantro, and garlic, and blend, slowly adding the olive oil until fully combined.
Add the lime and cilantro dressing to the Freekeh mixture and toss together until all ingredients are combined. Serve warm or at room temperature.
*Batch cook freekeh ahead of time and then easily add it to this salad. Cooked freekeh can be refrigerated in a sealed container for up to 5 days. Freekeh can be frozen for up to 6 months in a freezer safe container. Once it is defrosted use within 3 days.
You can make a double batch of this salad to have the next day for lunch.
Serving size: 1 serving Calories: 305 calories, Fat: 10 grams, Saturated fat: 1.4 grams, Carbohydrates: 44 grams, Sugar: 3 grams, Sodium: 22 milligrams, Fiber: 9 grams, Protein: 11 grams, Cholesterol: 0 milligrams
Disclosure: Triad to Wellness is a nutrition consultant for Freekeh Foods. We were not compensated for this post--all opinions are our own.
(1) Whole Grains Council. https://oldwayspt.org/programs/whole-grains-council