Herbed Barley Salad
Per ServingHerbed 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 | |
| 1/2 | tsp. | grated lemon zest |
| 1/4 | cup | olive oil |
| 1/4 | tsp. | sea salt |
| 1/4 | tsp. | freshly ground black pepper |
Directions
- 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.)
- In a small skillet, toast the walnuts over medium heat, until lightly browned and fragrant. Remove the skillet from the heat.
- Combine the carrots, cucumber, tomatoes, scallions, mint, parsley, and thyme with the barley and gently mix. Fold in the walnuts.
- 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.
