Greens, Beans, and Grains

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  • 1 cup uncooked whole grain, such as bulghur, whole wheat couscous, farro or quinoa (cooked per package instructions)
  • 1 cucumber, cut bite-sized quarters
  • 1 pint cherry tomatoes, halved
  • 1 colored pepper, chopped
  • 1/2 small red cabbage, sliced thin
  • 1 (15 oz) can beans (black-eyed peas, cannellini or garbanzo) RINSED WELL, drained
  • 2 oranges, peeled and cut into segments
  • 1 bag (5 oz or 6 oz) baby spinach, rinsed and dried


  • 1 orange, zest first and then juice for 3 Tablespoons juice
  • 2 Tablespoons white wine vinegar, or cider vinegar
  • 2 teaspoons country Dijon mustard
  • 2 teaspoons honey
  • 2 Tablespoons shallots or red onion, chopped fine
  • 1/2 cup of olive oil
  • Salt & Pepper


  1. Prepare your grain according to the package directions. Cook and cool to room temperature.
  2. Wash all your vegetables and chop them to bite-sized pieces. Segment your orange slices.
  3. Prepare your dressing in a resealable jar with a lid. Add ingredients from zest to shallots first, mix well or shake well. Then add olive oil, salt and pepper and shake well again.
  4. In a large bowl, add your grains, beans and vegetables. Pour the dressing over the top and stir until everything is well-coated. The spinach can be added after everything else and tossed once more to coat, since it is the most delicate ingredient.
  5. Top with fresh herbs like parsley, mint, dill and/or cilantro


  • Use brown rice, black beans, corn, tomatoes and green cabbage. Switch citrus to lime and add cilantro. Use whole grain pasta, spinach, tomatoes, feta, cannellini beans, add garlic and use balsamic and lots of basil in the dressing.
  • Use chopped and massaged kale in place of spinach.

Source: Chef Christa Demment González, FoodShare Teaching Kitchen.