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<March 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


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

Makes 6 servings


  • 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
  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.
Serving size
2 cups (575 mL) salad and 1 tbsp (15 mL) dressing


Nutritional Information
Per Serving

Total fat
21 g
Saturated fat
2 g
0 mg
85 mg
46 g
11 g
14 g
5 g


Source: Diabetes Canada

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