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Diabetes Forecast

The Healthy Living Magazine

Herbed Barley Salad

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

Ingredients

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
Dressing
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

Directions

  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.
 
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