Barley Salad Recipe Video

Barley is a whole grain cereal that is very high in protein and fiber. It is typically used for soups and stews and is a main ingredient in beer and whiskey. Barley is very healthy and is quite economical. It is also a low GI food – meaning it will not raise blood glucose. Here is a delicious salad that can be served as a light vegetarian or vegan meal or as a side for meats.

Summary

Preparation Time35 MinCooking Time5 Min
Ready In40 MinDifficulty LevelEasy
Health IndexHealthy++Servings6
CuisineCourse
DishVegetarian
Main IngredientInterest Group

Ingredients

 Uncooked barley12 Ounce
 Bell pepper1 Small, chopped (seeded and cored)
 Tomatoes2 Large, chopped (peeled)
 Celery2 Large, chopped
 Scallions4 Medium, chopped
 Parsley1 Cup (16 tbs), chopped finely
 Extra virgin olive oil1⁄4 Cup (4 tbs)
 Lemon1 Large, juiced
 Salt3 Teaspoon

Nutrition Facts

Serving size

Calories 309 Calories from Fat 91

% Daily Value*

Total Fat 10 g15.3%

Saturated Fat 0.83 g4.2%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 1002.2 mg41.8%

Total Carbohydrates 51 g16.9%

Dietary Fiber 11.4 g45.5%

Sugars 3.1 g

Protein 7 g14.1%

Vitamin A 32.1% Vitamin C 74%

Calcium 6.2% Iron 14.1%

*Based on a 2000 Calorie diet

Directions

GETTING READY
1. Rinse the barley in 4 to 5 waters – making sure to remove all impurities. Soak it for about 15 minutes.
2. Boil it in lightly salted water for about 20 minutes – until barley is soft but not mushy.
3. Drain it and shock it in cold running water to stop the cooking process. Keep aside.

MAKING
4. Take a large bowl; place the cooled barley.
5. Add the vegetables and herbs. Mix well.
6. Pour the olive oil, lemon juice and salt. Taste it and adjust the flavors if necessary.

SERVING
7. Serve it as a light vegetarian or vegan meal or as a side for meats.
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