Diabetes Forecast

By the Plate: Herbed Barley Salad

I love to combine healthy cooked barley with veggies and fresh and flavorful herbs. Add grilled chicken for a wonderful main dish salad.


Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Herbed Barley Salad

    Makes: 6 servings
    Serving Size: 1 cup
    Calories 285
    Fat 13 g
    Saturated Fat 1.7 g
    Trans Fat 0 g
    Carbohydrate 39 g
    Fiber 8 g
    Sugars 4 g
    Cholesterol 0 mg
    Sodium 215 mg
    Potassium 345 mg
    Protein 6 g
    Phosphorus 135 mg
    Choices: Starch 2, Vegetable 1, Fat 2.5

    Herbed Barley Salad

    • Makes: 6 servings
    • Serving Size: 1 cup
    • Preparation Time: 25 minutes
    • Cooking Time: 30 minutes
    • Standing Time: 15 minutes


    1 1/4 cups pearled barley (not quick-cook)
    2 1/2 cups water
    1/4 tsp. salt
    1/4 cup chopped walnuts
    2 small carrots, peeled and diced
    1/2 English cucumber, peeled, seeded, and diced
    2 small tomatoes, diced
    2 scallions, minced
    1/4 cup finely minced fresh mint
    1/4 cup finely minced flat leaf parsley
    1 Tbsp. finely minced fresh thyme
    3 Tbsp. fresh lemon juice
    1 tsp. honey
    1 garlic clove, finely minced
    1/2tsp.grated lemon zest
    1/4cupolive oil
    1/4tsp.sea salt
    1/4tsp.freshly ground black pepper


    1. In a medium saucepan, bring the barley, water, and salt to boiling. Lower the heat, cover, and simmer for 25 to 30 minutes, until the barley is tender. Drain any excess water, add the cooked barley to a bowl, and let it cool to room temperature. (The barley can be prepared a day ahead and stored in the refrigerator until you are ready to assemble the salad.)
    2. In a small skillet, toast the walnuts over medium heat, until lightly browned and fragrant. Remove the skillet from the heat.
    3. Combine the carrots, cucumber, tomatoes, scallions, mint, parsley, and thyme with the barley and gently mix. Fold in the walnuts.
    4. In a small bowl, whisk together the lemon juice, honey, garlic, and lemon zest. Slowly add the olive oil in a thin stream and whisk until emulsified. Add the salt and black pepper. Pour the dressing over the salad and gently mix. Let stand 15 minutes before serving.

    Additional Foods in This Meal

    Grilled Turkey

    3 oz. grilled turkey breast

    • Per Serving
    • Calories: 125
    • Carbohydrate: 0g
    • Choices: Lean Meat 3


    1 cup grilled sliced zucchini and yellow squash

    • Per Serving
    • Calories: 30
    • Carbohydrate: 6g
    • Choices: Vegetable 1


    3/4 cup fresh cherries

    • Per Serving
    • Calories: 60
    • Carbohydrate: 15g
    • Choices: Fruit 1

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