Barley and Corn Salad with Basil Chive Dressing

Vegetarian
Vegan
Dairy Free
Health score
25%
Barley and Corn Salad with Basil Chive Dressing
45 min.
4
419kcal

Suggestions


Discover the vibrant flavors of our Barley and Corn Salad with Basil Chive Dressing, a delightful dish that perfectly embodies the essence of fresh, wholesome ingredients. This vegetarian, vegan, and dairy-free salad is not only a feast for the eyes but also a nourishing side that complements any meal. With a preparation time of just 45 minutes, it’s an ideal choice for busy weeknights or casual gatherings with friends and family.

Imagine the crispness of Belgian endives mingling with the sweetness of fresh corn, all tossed together with tender quick-cooking barley. The star of this dish is undoubtedly the homemade dressing, a fragrant blend of basil and chives, which adds a burst of flavor that elevates the entire salad. Each bite is a harmonious balance of textures and tastes, making it a satisfying addition to your dining table.

Not only is this salad a treat for your taste buds, but it also boasts a healthy caloric profile, with 419 kcal per serving. The dish is rich in carbohydrates, healthy fats, and a touch of protein, making it a well-rounded option for those looking to maintain a balanced diet. Whether served as a side dish or a light main course, this Barley and Corn Salad is sure to impress and leave everyone asking for seconds!

Ingredients

  •  belgian endives trimmed sliced ( 1 lb total)
  • 0.3 teaspoon pepper black
  • cups regular corn (from 4 ears)
  • 0.3 cup basil fresh chopped
  • tablespoons chives fresh chopped
  • 0.3 cup olive oil 
  • cup quick-cooking barley 
  • 1.5 tablespoons red-wine vinegar 
  • 0.8 teaspoon salt 
  • 0.3 teaspoon sugar 
  • cups water 

Equipment

  • bowl
  • sauce pan
  • sieve
  • blender

Directions

  1. Bring 2 cups water with 1/4 teaspoon salt to a boil in a 1 1/2-quart saucepan. Stir in barley, then reduce heat and simmer, covered, until barley is tender, about 10 minutes.
  2. While barley simmers, blanch corn in a 1 1/2- to 2 1/2-quart saucepan of boiling water 1 minute, then drain in a large sieve and rinse under cold running water to stop cooking.
  3. Drain again and pat dry, then transfer to a large bowl.
  4. Remove barley from heat (when tender) and let stand, covered, 5 minutes.
  5. While barley stands, pulse oil, basil, chives, vinegar, sugar, pepper, remaining tablespoon water, and remaining 1/2 teaspoon salt in a blender until herbs are finely chopped.
  6. Drain barley well in large sieve and add to corn in bowl, then add endives and dressing, tossing to combine.

Nutrition Facts

Calories419kcal
Protein7.37%
Fat40.61%
Carbs52.02%

Properties

Glycemic Index
68.15
Glycemic Load
8.16
Inflammation Score
-6
Nutrition Score
14.489130382952%

Flavonoids

Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
0.15mg
Kaempferol
0.22mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:419.28kcal
20.96%
Fat:19.81g
30.48%
Saturated Fat:2.77g
17.33%
Carbohydrates:57.1g
19.03%
Net Carbohydrates:46.1g
16.76%
Sugar:4.19g
4.66%
Cholesterol:0mg
0%
Sodium:448.99mg
19.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.09g
16.18%
Manganese:0.88mg
44.02%
Fiber:11g
44%
Selenium:19.12µg
27.31%
Vitamin K:25.54µg
24.32%
Vitamin B3:3.7mg
18.48%
Phosphorus:183.2mg
18.32%
Vitamin E:2.69mg
17.96%
Magnesium:67.35mg
16.84%
Copper:0.3mg
15.04%
Vitamin B6:0.26mg
13.01%
Vitamin B1:0.19mg
12.96%
Folate:47.66µg
11.92%
Potassium:408.42mg
11.67%
Zinc:1.65mg
11.01%
Iron:1.93mg
10.74%
Vitamin A:429.16IU
8.58%
Vitamin C:7.04mg
8.54%
Vitamin B5:0.82mg
8.22%
Vitamin B2:0.12mg
6.82%
Calcium:34.87mg
3.49%
Source:Epicurious