Back On Track II Cilantro Lime Spelt Berry Salad

by Angela (Oh She Glows) on April 13, 2011

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I make a lot of savoury and sweet recipes, but one of my all-time favourite things to make is a high-protein & high-fibre salad packed with veggies, grains, beans, and herbs.

To me, there is nothing more satisfying than taking simple ingredients and turning them into a drool-worthy dish that will keep me full for hours.

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I know I have a great recipe when I am excited about eating it the next day, and the next day, and the next day…and when I have to hide the salad from myself in the back of the fridge!

If you’ve never had to hide a salad from yourself before, I encourage you to try some of these recipes. ;)

Here are some of my favourite high-protein salads:

Carrot Raisin Spelt Berry Salad with Cumin and Cilantro

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Cinnamon Sweet Potato Chickpea Salad

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High Protein Lentil Salad

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Roasted Sweet Potato and Black Bean Warm Salad

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Buckwheat Tabbouleh

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Energizing Protein Power Salad

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and last but not least, my very favourite salad, the Back on Track Wheatberry and Bean Salad!

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The Back on Track salad is probably the most popular salad recipe on the blog, and for good reason because it’s addicting and makes you feel so good when you eat it.

I was first introduced to this lovely salad this past Christmas 2010. My Mother-in-Law, Margaret, found this vegan recipe and made it for me so I would have something to look forward to for my Christmas dinner.

It was so thoughtful of her!

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Well, it turned out that it wasn’t just me who gobbled up this salad; every person at our table just raved about it! Between mouthfuls, we could not stop talking about how great this salad was and I knew I would be making it ASAP.

I decided to make a spin-off of this salad and see if I could come up with another delicious flavour…

It got a bit wild!

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I made a Cilantro lime dressing and I changed up the veggies. I wasn’t positive that it was going to work, but it turned out better than I could have imagined.

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Back On Track II Cilantro Lime Spelt Berry Salad

Adapted from Back on Track Wheatberry and Bean Salad which was adapted from Alive Magazine.

Yield: 7.5-8 cups

Salad Ingredients:

  • 1 cup dry speltberries (or wheatberries)
  • 1 medium carrot, peeled & diced
  • 1/2 red onion, diced (yield ~1 cup)
  • 1 English cucumber, diced
  • 1 orange pepper (or red/yellow), diced
  • 1 large tomato, diced
  • 3 green onions, diced
  • 2 cups/500 ml cooked black beans 

 

Dressing Ingredients:* See note below

  • 2 tbsp extra virgin olive oil
  • 5 tbsp minced cilantro (1 cup whole Cilantro, with large stems removed)
  • 1 tbsp balsamic vinegar
  • 3 tbsp fresh lime juice (~1.5 limes) + 1/2 tsp zest
  • 2 large garlic cloves, minced
  • 1 tsp ground cumin, or to taste
  • 3/4-1 tsp kosher salt, or to taste + ground pepper, to taste

 

Directions:

1. In a medium bowl, soak the berries overnight in cold water (optional- I skipped this step this time). The next day, drain the berries and place in a medium sized pot, covered in 3 inches of water. Bring to a boil and then reduce heat to medium and simmer for about 45 minutes. Drain and cool.

2. In a large bowl, mix together the diced vegetables (cucumber, carrot, onion, red pepper, tomato, green onions). Add in cooked beans and drained cooked berries and stir.

3. In a small bowl whisk together the dressing ingredients (olive oil, minced cilantro, balsamic vinegar, fresh lime juice, minced garlic, cumin, salt and pepper). Add the dressing and stir well. Now season with kosher salt and freshly ground black pepper to taste. Garnish with additional cilantro if desired. Yield: 7.5-8 cups. Will keep in the fridge for 3-5 days.

Note: next time, I might double the dressing.

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Here are the changes I made:

1) I used Cilantro instead of Parsley

2) Lime instead of lemon

3) Added ground cumin, and removed the mustard and Tamari

4) Added 1/2 red onion

5) Added diced carrot & celery (but I did not like the celery in this so I did not put it in the recipe)

6) I used Spelt berries instead of Wheat berries

7) I changed up how the dressing was made- Instead of mixing in the garlic and herbs into the vegetables, I mixed them in the dressing, as shown here:

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This dressing turned out incredible! It is smooth and fresh, with a tangy kick. As soon as I tasted the dressing, I knew it was going to work.

My secret for creating a new dressing is to add each ingredient very slowly and keep tasting as you go. Taste, adjust, taste, adjust, etc.

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Mix everything together.

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I think I like this version better than the first version! I totally had to hide it from myself in the back of the fridge… ;)  It would be amazing to use as a burrito filler complete with fresh guacamole and salsa.

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Now go on, and try a high-protein salad…you’ll be hooked!

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{ 17 comments… read them below or add one }

Page 3 of 3«123
Mariah April 13, 2011 at 8:27 pm

wow you are THE QUEEN of salads!

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Mariah April 13, 2011 at 8:28 pm

wow you are THE QUEEN of salads!

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kaila @ healthy helper! April 13, 2011 at 8:59 pm

That dressing reminds me of Summer so much! I can picture myself eating this on a beach!

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rawkinmom April 13, 2011 at 9:21 pm

lovely salads and lovely pics!!! I am going to try out that dressing…love using limes for dressing!!!

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whitney April 13, 2011 at 9:38 pm

I must say, you take quiet the photos! Jealous! :D

Whitney

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Maryea {Happy Healthy Mama} April 13, 2011 at 10:01 pm

Cilantro+lime+YUM!! I wish I had some spelt berries…

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The Teenage Taste April 14, 2011 at 6:11 am

All of your salads look amazing! I’ll definitely be making one the next time I go to a picnic or potluck! :-)

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Leslie Paquette April 14, 2011 at 9:42 pm

I made this for dinner tonight and it was awesome!! I made a few changes for the ingredients I had on hand. I can’t wait to have the leftovers tomorrow. My non veg husband really enjoyed it too. I also made your spiced carrot muffins today and they were delicious. I added 1/8 cup of dark chocolate chunks to the mix and they came out perfect :) not too sweet. Thanks!! Leslie

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Emily April 18, 2011 at 7:12 am

This was great! I doubled the dressing but ended up not using all of it- I think 1.5x the stated amount is perfect. I also didn’t soak the wheat berries (or rinse them- whoops) and it’s fine.

I also doubled the garlic for some reason- NOT recommended! I’m going to have garlic breath all week! But it’s too good to toss just because of that.

Thanks for the lunch inspiration, Angela! It was getting pretty grim over here. :)

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Cassie J April 18, 2011 at 12:46 pm

Made this salad for my weekly lunches. Had my first batch today. YUMMY!

Thanks for always sharing your wonderful creations with us!

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Ashley April 19, 2011 at 9:03 am

Thanks soooo much for this recipe!! I made it yesterday and it is beyond yummy. And I can just feel how good it is for my body. I doubled the dressing, and it was perfect since I had a bit more veggies than the recipe called for.

I’m so thankful that I stumbled upon your website; I’m not vegan at all, but you have definitely inspired me with all of your wonderful creations. I’ve never been a fan of bananas, but I made the Classic Green Monster this morning, and it wasn’t bad at all! Next up are the Almond Butter Chews. Keep the delicious recipes coming!

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Angela (Oh She Glows) April 20, 2011 at 9:37 am

Thank you Ashley! Im glad you liked it :)

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Aimee April 21, 2011 at 6:22 pm

I have had a really busy week and even busier day today. I told my husband that I just couldn’t cook tonight. It was going to be an easy “fend for yourself” night. Then I remembered that your Back on Track II salad was on my menu for the week. I couldn’t find spelt berries so I made some bulgur. This came together in no time at all and I am feasting on this gorgeous, delicious, healthy salad. My husband loves it too. I am excited to try some of the other salads on this page. Thanks!

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Tim Gavagan March 14, 2013 at 2:13 pm

How is protein content calculated? Thanks.

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Mona November 27, 2013 at 9:26 pm

holy camoly! We just made this salad tonight for our Thanksgiving gathering tomorrow–Word. I’m just hoping it lasts until tomorrow because I cannot stop eating it! Thank you so much Angela :D Basically our entire menu has come from your site, which we were lucky enough to find just in time for the holidays!

Much Light,
Mona

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Filipa April 15, 2014 at 7:20 am

Hi Angela, congrats on your bump, it’s a very exciting time!
I’m not a vegetarian, but I have loved every recipe I’ve tried from your book so far. You do not disappoint. I do have some difficulty finding some ingredients. Would you mind sharing with me where you shop? I’m in Oakville and having some difficulty finding spelt berries.

Thanks
F

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Angela (Oh She Glows) April 15, 2014 at 12:40 pm

Thank you! Did you try Organic Garage? They might have them.

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