Diet Tips – How to Make a Southwestern Bean and Barley Salad

    Published: 06-16-2009
    Views: 12,948
    Healthy food author and Diana Mirkin demonstrates how to make a southwestern bean and barley salad.

    Diana Mirkin

    Diana Mirkin has taught thousands of people how to make healthful foods taste delicious. She is co-author of four books with her husband, Dr. Gabe Mirkin: The Healthy Heart Miracle; The Good Food Book; The 20/30 Fat and Fiber Diet Plan; and Fat Free, Flavor Full. Each of these books includes 100 or more of her recipes featuring whole grains, beans, vegetables and fruits. For many years Diana co-hosted The Dr. Gabe Mirkin Show, a syndicated radio show taking call-in questions on health, nutrition and fitness. Although the show is not in production at this time, it is still widely aired via their web site, www.drmirkin.com . She co-writes their weekly newspaper column, eZine, and blog covering the same topics. Diana is a graduate of Vassar College and has an MBA from Loyola College. When she's not writing or inventing tasty new recipes, she's usually out riding her bicycle, gardening or exercising her dogs.

    Im Diana Mirkin and Im going to show you how to make a wonderful simple salad using whole grains. This is my Southwestern bean, barley salad. Were going to use this wonderful barley that we cooked up. Im going to put a couple of cups of chilled barley into my bowl, you dont need to measure too carefully, about a couple of cups. A cup of frozen corn, and you dont have to cook this, just pour it right out of the bag. A can of black beans. Now, in this case I have taken my black beans and rinsed and drained them because I want them to be nice and pretty in the salad. Usually when I put beans into a chilly or a curry, I just pour them straight from the can, but when you make a salad, rinse and drain your beans so that the salad looks pretty. Now, I have chopped up a red bell pepper, Im adding that in, and a nice onions. Now, Im going to add some chopped cilantro, you can use parsley or cilantro, either one works just fine in this salad. I like the flavor of cilantro because it gives that sort of Mexican ethnic flavor, but if youre one of the people who doesnt like that flavor, just use plain parsley, the green makes it look particularly pretty. Now, for seasoning Im going to use a little bit of chilly powder, about a teaspoon, again, a mild chilly powder, you could add a little zest if you wanted, but Im going to keep it pretty mild today. Then my dressing is just a plain light vinegar, Im using rice vinegar, which you can get in Asian markets or the Asian section of your supermarket. Sometimes its just in the plain vinegar section. About a quarter to a-half-a-cup, you can do that to your taste. Then you just mix the salad up and its ready to serve. If you want to keep this, it gets even better tasting if you store it in your refrigerator. It will keep for several days, so this is a wonderful salad. To make a large quantity, serve it for a picnic, have it for supper, and then take it to work with you the next day. Any of the salads that you have made in the past using pasta you will probably find you can use with whole grains, its a simple, easy way to incorporate whole grains into your daily lifestyle.