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15/08/2018
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What's For Dinner Wednesday
What's For Dinner? Kale, Beet & Chickpea Power Bowls!

The “secret sauce” here is the amazing dressing! It also makes a great dip for grilled vegetables, shrimp or chicken.

Image: Diabetes Canada

Tips

Any leftover dressing can be refrigerated and used later for another salad, quinoa, grilled fish, or chicken.

Makes 6 servings

Ingredients

  • 1 tbsp (15 mL) water
  • 1 tbsp (15 mL) sodium-reduced soy sauce
  • 1 tbsp (15 mL) apple cider vinegar
  • 1 tbsp (15 mL) grated Parmesan cheese
  • 1 tsp (5 mL) minced garlic
  • 1 tbsp (15 mL) natural, unsalted peanut butter or tahini
  • 6 tbsp (90 mL) canola oil
  • 3 cups (750 mL) cooked barley or brown rice
  • 6 cups (1.5 L) fresh kale leaves or spinach, stems removed
  • 1 cup (250 mL) grated fresh beets
  • 1 cup (250 mL) grated carrots
  • 2 cups (500 mL) cooked or canned chickpeas, drained and rinsed
  • 1 cup (250 mL) almonds, toasted and chopped
Instructions
  1. Make dressing: In a small bowl, whisk together water, soy sauce, cider vinegar, Parmesan cheese, and garlic. Blend in peanut butter. Gradually whisk in canola oil until dressing is combined. Set aside.
  2. Assemble the salad in six individual bowls by topping cooked barley or rice with kale, beets, carrots, chickpeas, and almonds. Drizzle with 1 tbsp (15 mL) of dressing to serve.
Notes
Serving size
2 cups (575 mL) salad and 1 tbsp (15 mL) dressing

 

Nutritional Information
Per Serving

Calories
410
Total fat
21 g
Saturated fat
2 g
Cholesterol
0 mg
Sodium
85 mg
Carbohydrates
46 g
Fibre
11 g
Protein
14 g
Sugars
5 g

 

Source: Diabetes Canada

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