Annie's Salad

Vegetarian
Dairy Free
Very Healthy
Health score
70%
Annie's Salad
45 min.
6
328kcal

Suggestions

Ingredients

  • cup lentils dried
  • 14 ounce less-sodium chicken broth fat-free canned
  • 0.5 cup parsley fresh chopped
  •  garlic cloves minced
  • 0.5 cup juice of lemon fresh
  • 0.3 cup olive oil 
  • cup pearl barley uncooked
  • 0.8 cup onion diced red
  • 0.5 teaspoon salt 
  • 2.8 cups water 

Equipment

  • bowl
  • sauce pan

Directions

  1. Combine lentils and broth in a large saucepan over medium-high heat; bring to a boil. Reduce heat, and simmer 10 minutes or just until liquid is absorbed, stirring occasionally. Stir in barley and 2 3/4 cups water; bring to a simmer. Cook 18 minutes or until liquid is absorbed, stirring occasionally.
  2. Transfer lentil mixture to a large bowl.
  3. Add onion and next 5 ingredients (through garlic), stirring well to combine. Cool to room temperature. Cover and chill at least 1 hour before serving.
  4. Garnish with parsley sprigs, if desired.

Nutrition Facts

Calories328kcal
Protein14.79%
Fat26.67%
Carbs58.54%

Properties

Glycemic Index
18.93
Glycemic Load
2.88
Inflammation Score
-8
Nutrition Score
21.439564984778%

Flavonoids

Catechin
0.11mg
Eriodictyol
0.99mg
Hesperetin
2.94mg
Naringenin
0.28mg
Apigenin
10.78mg
Luteolin
0.07mg
Isorhamnetin
1mg
Kaempferol
0.21mg
Myricetin
0.77mg
Quercetin
4.17mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:328.26kcal
16.41%
Fat:9.95g
15.31%
Saturated Fat:1.4g
8.73%
Carbohydrates:49.14g
16.38%
Net Carbohydrates:33.6g
12.22%
Sugar:2.43g
2.7%
Cholesterol:0mg
0%
Sodium:478.83mg
20.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.42g
24.84%
Vitamin K:89.85µg
85.57%
Fiber:15.55g
62.19%
Manganese:0.93mg
46.35%
Folate:177.1µg
44.28%
Vitamin B1:0.37mg
24.54%
Selenium:16.95µg
24.21%
Phosphorus:237.12mg
23.71%
Vitamin C:17.72mg
21.48%
Iron:3.78mg
20.98%
Magnesium:73.09mg
18.27%
Copper:0.36mg
17.88%
Vitamin B6:0.32mg
15.95%
Zinc:2.37mg
15.82%
Potassium:500.76mg
14.31%
Vitamin B3:2.85mg
14.26%
Vitamin E:1.53mg
10.22%
Vitamin B5:0.94mg
9.35%
Vitamin A:442.72IU
8.85%
Vitamin B2:0.13mg
7.87%
Calcium:48.23mg
4.82%
Vitamin B12:0.13µg
2.2%
Source:My Recipes