I know it’s Martin Luther King Day, and I’d love to eat some of that yummy fried chicken only one of my friends from North Carolina knows how to cook. She serves it with the most delicious white gravy over rice plus, of course, Collard Greens. Unfortunately we cannot have it this year. Our family has renewed our commitment to eating more healthy foods this year. Fried chicken is not part of the program this January.
Instead we will go for the Perfect Protein meal this year…
I received this recipe for the “Perfect Protein Salad” many years ago at a food tasting while visiting Whole Foods Market in Fort Collins. I think this particular version was adapted from the Moosewood Cookbook, but I can’t say for sure, since the recipe is all but in shreds from the many years of using it. Even my husband, who would much prefer to eat the fried chicken, loves this salad because it’s so crunchy and good.
Here is the most healthy and wholesome list of ingredients needed to make it:
Please note that you have to soak the soybeans and wheat berries each for a number of hours. Soybeans need 4 hours of soaking. Wheat berries need to soak for about 1 hour. Accordingly, this meal needs some thinking ahead.
3/4 cup dried soy beans
3/4 cup wheat berries
2 cloves of garlic minced
1 cup cottage cheese
2 scallions, thinly sliced
1 medium sized carrot, diced
1 small cucumber, peeled seeded, diced
1/2 bell pepper, diced
for the dressing:
1/3 cup of cidervinegar
1-2 tablespoons of mayonnaise
1 teaspoon of salt (I use less)
freshly ground black pepper
chopped dill to taste
How to make it:
Put the soybeans and wheat berries in a pot and cover with water. Some people boil each separately until they are tender but still chewy. I boil mine together because I am a freak when it comes to saving energy…
Once the soybeans and wheat berries are tender put them through a colander and rinse. Let them drain well.
Meanwhile prepare the dressing. Combine the dressing, grains, soybeans, and all the vegetables in a bowl. Mix in the cup of cottage cheese. If you’d like you can decorate your salad with some radish slices or tomatoes.
This salad is very filling and will serve about 6 people as a meal. You could also serve this as a side with a meat if you really feel the need for more protein. Happy Martin Luther King Day!
Ulla Seckler is a dollmaker who was born and raised in Germany. She lives in beautiful Colorado with her husband and two kids. You can find her Notes by a German Dollmaker on her blog where she shares some great German recipes, pictures of her sweet dolls, and life lessons learned. Don’t forget to stop by her Etsyshop and take a peek at her wonderful doll creations.