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 = 60What's this? |
Spring Barley Salad - Low Sodium Version
Servings = 3 | Serving size =about 2 cups
This recipe can be multiplied by 2, 3, 4, 5.
This recipe makes very good leftovers.
| 2 quarts | water |
| 1 cup | pearled barley |
| 1 small | shallot (minced) |
| 2 | ribs celery (diced) |
| 2 medium | carrots (peeled and diced) |
| 1 medium | yellow squash (seeded and diced) |
| 1/2 medium | green bell pepper (seeded and diced) |
| 4 | radishes (sliced very thin) |
| 2 ounces | feta cheese (crumbled) |
| 2 Tbsp | pine nuts |
| 2 Tbsp | capers |
| 2 Tbsp | liquid from jar of capers |
| 6 large | leaves fresh basil (chiffonade) |
| 3 Tbsp | olive oil |
| fresh ground black pepper (to taste) |
Place the water in a large stock pot over high heat. When it begins to boil add the barley and reduce the heat to medium-high so that the barley is at a slow rolling boil. Stir occasionally.
While the barley is cooking prep the vegetables and add the shallot, celery, carrots, yellow squash, green bell pepper, radishes, feta cheese, pine nuts, capers, caper liquid and basil to a large bowl. Fold together gently.
Add two tablespoons of the olive oil to the bowl and fold together gently. Place the bowl in the refrigerator.
When the barley is just cooked it will be slight firm and chewy but not have a grainy texture. Drain and add to a second bowl. Add the remaining tablespoon of olive oil and fold gently. Let the barley cool for about ten minutes and then put it in the refrigerator to chill.
After about 30 minutes fold the chilled barley into the bowl with the veggies, salt and pepper. Chill for another 30 minutes or so.
Nutrition Facts
Serving size: about 2 cups | Servings 3
Calories 454 | Calories from Fat 175
Amount Per Serving (% Daily Value)
Total Fat 20g (31%) | Saturated Fat 5g (25%)
Monounsaturated Fat 11g | Trans Fat 0g
Cholesterol 17 mg (6 %) | Sodium 537 mg (22 %)
Total Carbohydrates 61g (20%) | Sugars 4g
Dietary Fiber 13g (52%) | Protein 11g
Vitamin A 146% | Vitamin C 38 % | Calcium 15% | Iron 14%
Vitamin K 31 mcg | Potassium 534 mg | Magnesium 80 mg
"In the Spring, I have counted 136 different kinds of weather inside of 24 hours."
-Mark Twain, Author
The refrigerator light goes on...
Barley makes a great alternative to pasta or rice salads. It has a terrific, slightly chewy texture that goes so well in a salad like this one. You could substitute the barley for pasta or rice in your favorite salad. The rule of thumb is 1 cup of uncooked barley = 3 servings. Likewise, you're not stuck with the veggies in this salad. Like asparagus or spinach? Add that instead of the peppers and squash.
