Lemon Barley Salad
Light, refreshing and full of the goodness of barley
Barley is a very versatile grain that's low in fat and cholesterol free. This lemon barley salad is a great way to include this healthy grain in your diet. In fact, barley contains the same cholesterol-fighting soluble fiber, beta-glucan, found in oat bran and dry beans.
Half a cup of barley provides 2 grams of protein as well as niacin, iron and manganese with only about 97 calories.
Barley can also be substituted for rice in almost any recipe.
It has more flavor than white rice but isn't as strong as brown
rice so it may be a perfect compromise. Because barley is such a versatile
grain, it's a great staple to keep in your cabinet. It can be used in
soups, stews, cereal, or baked goods and as we see with this lemon barley salad, it is great in salads as well!
Of course we love the flavor of fresh lemons! So this salad not only uses healthy barley and a lot of other healthy ingredients but it combines it all with the wonderful flavor of lemon! We think you'll love it!
Lemon Barley Salad
Courtesy of the AICR
Ingredients
3 cups cooked pearl barley
1 cup frozen, thawed green peas
1 medium red pepper, chopped
1 1/2 Tbsp. canola oil
2 Tbsp. freshly squeezed lemon
juice
2-4 Tbsp. fresh mint leaves
Salt and freshly ground black
pepper, to taste
6 lemon wedges, for garnish
2 Tbsp. crushed pine nuts*
How we make it
In large bowl, toss barley with peas and red
pepper. In blender, puree oil, lemon juice and
mint until smooth.
Stir into barley mixture. Add salt and pepper.
Arrange lemon wedges around salad (for adding
more lemon juice if desired). Serve sprinkled
with crushed pine nuts.*
Makes 7 servings. Per serving: 170 calories, 5 g
total fat (0 g saturated fat), 23 g carbohydrates,
3 g protein, 4 g dietary fiber, 45 mg sodium
* Just as we were about to top off this wonderfully
refreshing salad we realized we were out of pine nuts!
We substituted finely chopped pecans which worked just as
well!
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