The “secret sauce” here is the amazing dressing! It also makes a great dip for grilled vegetables, prawns or chicken.


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

Makes 6 servings
Cooking time: N/A


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

Recipe courtesy of, featured in Diabetes Canada’s 2018 Healthy Living Calendar. To download the latest recipes, visit

Nutritional Information

Per Serving

Calories 410
Total fat 21 g
Saturated fat 2 g
Cholesterol 0 mg
Sodium 85 mg
Carbohydrates 46 g
Fibre 11 g
Protein 14 g
Sugars 5 g
This power bowl offers a balanced meal of vegetables, grains, protein, and healthy fats. Itʼs low in sodium and saturated fat, and packed with fibre. This is a great ready-to-go, portioned lunch! – Sarah Blunden, registered dietitian, Lachine, Que.

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