Get ready for fall with my hearty and delicious Tuscan White Bean Barley Salad with Lemon Basil Vinaigrette! Packed with zesty sundried tomatoes, refreshing greens, protein-packed white kidney beans, and satisfying barley, it’s a taste explosion you won’t be able to resist indulging in. Plus, I spill the beans on the amazing health benefits of legumes and barley – from protein power to happy digestion, there are tons of health benefits in this salad to help you feel your best this fall!

Oh, and don’t miss my Hearty Salad Recipe Roundup for more mouthwatering salads to enjoy this season! Stay satisfied and energized all autumn long! Keep scrolling for the full recipe and so much more below!

Tuscan White Bean Barley Salad with Lemon Basil Vinaigrette Recipe

Vegetarian | Dairy Free

Ingredients

• ½ cup pearl barley
• 1½ cups water
• 1 15oz can white kidney beans, drained and rinsed
• 2 cups cherry tomatoes, cut in half
• 1 cup cucumber, diced
• ½ cup basil, diced
• ½ cup parsley, diced
• ½ cup red onion, finely diced
• ¼ cup sundried tomatoes, diced
• 2 tbsp capers
• ½ tbsp lemon zest

Lemon Basil Vinaigrette

• ½ cup basil
• ½ cup lemon juice, 1 lemon
• ¾ cup olive oil
• 1 tsp honey
• Salt and pepper to taste

Directions

1. Drain and rinse barley. Place in a medium pot and cover with 1½ cups of water. Bring to a boil, lower the heat and simmer for 30 minutes. Set aside to cool.
2. To make the lemon basil vinaigrette, place all of the ingredients in a food processor and blend until smooth. 
3. Place the salad ingredients along with the cooled barley in a big bowl. Add the lemon basil vinaigrette and toss to coat. 

Health Benefits of Legumes

While indulging in a burst of Tuscan flavour, we celebrate the wonderful health benefits of white beans (aka legumes). These little protein powerhouses fill every bite with plant-based protein, perfect for veggie lovers! Keep reading for all of the awesome reasons why I love using legumes in my cooking:

• Protein Pals: Legumes are packed with plant-based protein making them perfect for veggie lovers. There are 20+ grams of protein in this recipe from the beans alone!
• Fibre Friends: Legumes are amazing for digestion, keeping things regular, and balancing blood sugar thanks to their high fibre content.
• Heart Heroes: With their high fibre and potassium, legumes are champions for a healthy heart.
• Weight Watchers: Thanks to their high fibre and protein, legumes keep you feeling full and satisfied so you can quit cravings.
• Antioxidant Allies: Legumes are packed with peptides, polyphenols and saponins which act as antioxidants to reduce oxidative stress and systemic inflammation.
• Nutrient Ninjas: Legumes are filled with essential vitamins and minerals like calcium and iron to keep your bones and blood super healthy!

Enjoy legumes regularly in your meals to reap their many benefits, starting with this Tuscan White Bean Barley Salad with Lemon Basil Vinaigrette! Yum!

Health Benefits of Barley

Barley is such an underused grain. In my house, I find myself always reaching for the same things, quinoa, rice, noodles, oats. But recently I’ve started adding barley to the rotation, and I’m so glad I did! Barley has a ton of great health benefits which is why I wanted to incorporate it into this Tuscan White Bean Barley Salad with Lemon Basil Vinaigrette!

• Happy Digestion: Packed with fibre, barley keeps your tummy smiling with regular and smooth digestion. All that prebiotic fibre nourishes your gut microbiome, supporting happy digestion.
• Heart’s Best Friend: Its beta-glucan fibre lowers cholesterol, giving your heart some extra love.
• Steady Blood Sugar: Barley’s low glycemic index helps keep your blood sugar and energy stable, perfect for staying awake and focused all day! (See more about how to improve focus below).
• Nutrient Powerhouse: Loaded with vitamins and minerals like phosphorous, Vitamin A, folate, and more. Barley fuels your body and keeps you feeling your best.
• Antioxidant Defender: Say goodbye to pesky free radicals! Barley’s phytochemicals act as antioxidants to fight disease and free radical damage in the body.
• Plant Protein Source: Barley brings plant-based protein to the party, it’s perfect for veggie enthusiasts. Who doesn’t love a new plant-based protein option?!
• Blood Pressure Buddy: Thanks to its minerals including calcium, magnesium, and potassium, barley helps keep your blood pressure in check.

As you can see, barley has so many amazing health benefits, but the only caveat with barley is that it’s not gluten-free. Those with celiac disease or gluten intolerance should avoid using this grain in their cooking.

Finding Focus Lunch & Learn

Join us for an engaging Finding Focus Lunch & Learn session, where we’ll explore the fascinating connection between wholesome ingredients and how they can nourish our minds, ultimately helping us stay on track at work.

In this interactive session, I’ll equip your team with a science-backed toolkit of techniques that not only revolve around nutrition but also encompass lifestyle choices to enhance cognitive function. We’ll delve into how the right nutrition and mindful lifestyle practices can significantly impact our ability to maintain concentration and stay focused during our work hours.

Together we’ll roll up our sleeves and discover practical strategies that can be seamlessly incorporated into your workday. From mindfulness exercises to creating an optimal work environment, we’ll explore effective methods to combat distractions and ensure laser-sharp focus in the office. Get ready to dive in and uncover the secrets to keeping your team’s focus sharp and their productivity soaring!

Email me at info@jesselanewellness.com for more details, or check out my Corporate Wellness page for more info!

Hearty Salad Recipe Roundup

It’s obvious that this is the perfect hearty vegetarian salad to guide us through the change of seasons. But what other fabulous filling salads do I have in my roster that are perfect for this time of year? Check out this Hearty Salad Recipe Roundup for more delicious, filling salads to help you transition out of summer and into the yumminess of fall!

Pickled Beet and Quinoa Salad

I absolutely adore my pickled beet and quinoa salad; it’s a stunning and hearty dish that never fails to satisfy my taste buds and hunger. The star of the show, for me, has to be the pickled beets. They bring an earthy, sweet, and tangy fall flavour that I just can’t get enough of. And let me tell you, the effort of caramelizing the onions is well worth it. They add a delightful touch of sweetness that complements the beets perfectly. To make this salad even more substantial and nutritious, I decided to include quinoa, walnuts, and sesame seeds. Not only does this combination give me a wonderful protein boost, but it also takes the filling factor to a whole new level!

Super Simple Paleo Tuna Salad

If you’re craving a non-vegetarian option, I’ve still got you covered! This delicious salad takes just 15 minutes to make and keeps me completely satisfied from lunch until dinner with its abundance of healthy fats and protein. One of the best things about this salad is its versatility. It’s not only a fantastic option for a quick and healthy lunch at home, but it also works wonders for in-office lunches and travels seamlessly. I simply store the salad dressing separately and add it right before I’m ready to enjoy my meal, ensuring my ingredients stay fresh and flavorful.

Sleep-Supporting Salad

I absolutely love my Sleep-Supporting Salad, especially during the fall when I crave hearty and filling dishes to help me adjust to the waning daylight. It’s a perfect choice for those late-night dinners, providing a calming effect on the mind with its simple yet nutrient-rich ingredients. Avocado, walnuts, and olive oil are all rich in omega-3 fatty acids, which play a crucial role in achieving deep, satisfying, and restorative slumber. Plus in addition to these healthy fats, chickpeas and quinoa round out the dish to help keep you feeling super satisfied!

Hearty Vegan Fall Salad

Ok last but certainly not least is this Hearty Vegan Fall Salad just brimming with the intense and delicious flavours of fall. With the delightful sweetness of sweet potatoes and cranberries, it’s a true fall delight. But what makes it truly satisfying is the combination of black beans and quinoa, which add a wonderful level of filling goodness. Even if you’re not following a plant-based diet, this fall-infused salad is a must-try!