With barley groats, beans and kale, this salad is a real nutrient bomb that will keep you feeling full for a long time. That's why we call it Super salad!
Feel free to make a large portion of the salad, so that you can both eat it for dinner and take it with you in your lunchbox for lunch. The salad keeps well in an airtight container in the fridge for a couple of days.
Smart student food!
Beans contain, among other things: proteins, B vitamins, iron, calcium and magnesium. Beans contain slow carbohydrates and therefore keep you full for a long time!
Kale is packed with nutrients and contains, among other things: protein, beta-carotene, vitamin E and vitamin C, copper and dietary fiber.
Barley groats has a high content of a special fiber that is good for the fat composition in your blood (cholesterol).
Protein is also an important nutrient in barley groats:
Proteins keep you full. A meal rich in fiber and protein contributes to a good and long-lasting feeling of satiety and stable blood sugar.
200 g barley groats (Møller's barley groats is affordable and can be found in most grocery stores, you can easily find it on the flour shelf)
4 dl broth to your taste, e.g. chicken or vegetable broth (powder or cubes)
1 bag of kale mix (Bama has one of 300 g)
1/2 iceberg lettuce, cut into strips
1 bag of spicy bean mixture (500 g bag can be found at Rema 1000/oda.no)
1 can canned chickpeas
Dressing: 1 tsp Dijon mustard, 0.5 dl rapeseed oil, 3 tbs balsamic vinegar, salt and pepper.
Rinse barley groats in cold water and let them drain well. Put the barley groats in a pot with 4 dl of water, add broth and bring to a boil. Lower the heat, put the lid on and let the barley groats cook for 15-20 minutes, until they are tender but still have a bit of chewing resistance.
If the bean mix is frozen: put it in a frying pan with a little oil and saute until fragrant and the beans are heated through. Pull the pan aside. If the mix is thawed, you can use it as is without heating it.
Rinse and cut the iceberg lettuce and mix it with the kale mix in a large bowl.
Rinse the chickpeas well and mix them with the greens. PS! Did you know that you can make vegan aioli with the water from the chickpea tin? Check out this recipe.
Make the dressing: Mix oil (use whatever oil you have!) with Dijon mustard, balsamic vinegar, salt and pepper. Feel free to use a small whisk or fork to make the dressing rich. Tip! If you want a fresher taste, you can whisk in the juice from 1/4 lemon.
When the barley groats are ready, mix them with the bean mixture and the greens in the bowl. Finally fold in the dressing and serve!
For dinner, you can, for example, serve the salad with fried salmon or chicken. If there are leftover meat or fish, it is a good idea to mix them into the rest of the salad before putting it in a sealed box in the fridge and taking it with you as a packed lunch the next day.
Check out how student in Bø, Meriem, made the Supersalad on TikTok!
If you don't want to make the salad yourself, you can find it in the salad bar in the canteen on campus. And hey! If you have the Student Sørøst app, you must remember to scan your QR code at the check out - you collect Student bonus on all food by weight 🤩Find your canteen
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