Diabetes Forecast

Minted Barley Salad

Per Serving

Minted Barley Salad

Makes: 8
Serving Size: 1/2 cup
Calories 140
Fat 7 g
Saturated Fat 0.9 g
Trans Fat 0 g
Carbohydrate 19 g
Fiber 3 g
Sugars 2 g
Cholesterol 0 mg
Sodium 45 mg (without added salt)
Protein 2 g
Choices: Starch 1, Fat 1.5
  • Makes: 8
  • Serving Size: 1/2 cup
  • Preparation Time: 10 minutes
  • Cooking Time: 40 minutes


2 tsp. olive oil
1/2 small onion, minced
1 cup pearl barley
4 cups water
1 strip fresh lemon zest
2 med. plum tomatoes, seeded and cubed
6 oz. sliced fresh spinach
3 scallions, thinly sliced
1 Tbsp. red wine vinegar
2 sun-dried tomatoes (not packed in oil), rehydrated and finely chopped
1 garlic clove, minced
1 1/2 Tbsp. fresh minced mint
3 Tbsp. olive oil
sea salt and freshly ground black pepper to taste
fresh mint sprig


  1. Heat the oil in a large saucepan over medium heat. Add the onion, and sauté for 2 minutes. Add the barley, and sauté for 2 minutes. Add in the water and lemon zest, and bring to a boil. Lower the heat, cover, and simmer for about 40 minutes or until the barley is tender. Drain the excess water from the barley, remove the lemon zest, and discard. Add the barley to a salad bowl.
  2. Add the plum tomatoes, spinach, and scallions to the barley.
  3. To prepare the dressing, whisk together the red wine vinegar, sun-dried tomatoes, garlic, and fresh mint. In a thin stream, slowly add the olive oil, and whisk until the dressing is emulsified. Season the dressing with salt and pepper. Pour the dressing over the barley salad, and garnish with fresh mint

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