Barley "Pasta" Salad

Vegetarian
Health score
28%
Barley "Pasta" Salad
45 min.
5
146kcal

Suggestions


Looking for a refreshing and nutritious side dish to complement your meals? Look no further than our Barley "Pasta" Salad! This delightful vegetarian dish is not only easy to prepare but also packed with flavors and textures that will tantalize your taste buds. With its vibrant mix of crisp vegetables like cucumber and bell pepper, along with the delightful chewiness of pearled barley, this salad is a feast for the eyes and the palate.

What sets this salad apart is its wholesome ingredients and the tangy kick from the fresh lemon juice and pepperoncini peppers, making it a perfect starter or antipasto option for any occasion. The creamy part-skim mozzarella adds a rich touch, while the fresh spinach provides a burst of color and nutrients. Plus, it's a guilt-free choice, with only 146 calories per serving!

Whether you're hosting a gathering, enjoying a picnic, or simply looking for a healthy snack, this Barley "Pasta" Salad fits the bill. In just 45 minutes, you can whip up a dish that serves five and impress your guests with a vibrant, satisfying salad that proves vegetarian meals can be both fun and delicious!

Ingredients

  • 0.5 cup cucumber peeled seeded chopped
  • 0.5 cup bell pepper green finely chopped
  • tablespoons juice of lemon fresh
  • tablespoon olive oil 
  • teaspoons oregano dry
  • ounces part-skim mozzarella cheese diced
  • 0.5 cup pearl barley uncooked
  • 0.3 cup pepperoncini peppers finely chopped
  • 0.5 teaspoon salt 
  • cup pkt spinach thinly sliced
  • cups tomatoes seeded finely chopped
  • cups water 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Bring 2 cups water to a boil in a large saucepan.
  2. Add barley; cover, reduce heat, and simmer 45 minutes.
  3. Drain and rinse with cold water; drain.
  4. Combine the juice, oil, and salt in large bowl; stir well with a whisk.
  5. Add barley, tomato, and remaining ingredients; toss gently to coat.

Nutrition Facts

Calories146kcal
Protein15.35%
Fat30.23%
Carbs54.42%

Properties

Glycemic Index
20
Glycemic Load
0.72
Inflammation Score
-9
Nutrition Score
11.835652205607%

Flavonoids

Eriodictyol
0.29mg
Hesperetin
0.87mg
Naringenin
0.49mg
Luteolin
0.75mg
Kaempferol
0.45mg
Myricetin
0.1mg
Quercetin
0.94mg

Nutrients percent of daily need

Calories:145.75kcal
7.29%
Fat:5.1g
7.85%
Saturated Fat:1.63g
10.19%
Carbohydrates:20.67g
6.89%
Net Carbohydrates:15.79g
5.74%
Sugar:2.73g
3.03%
Cholesterol:7.26mg
2.42%
Sodium:318.83mg
13.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.83g
11.66%
Vitamin K:43.62µg
41.54%
Vitamin C:29.72mg
36.03%
Vitamin A:1217.79IU
24.36%
Manganese:0.46mg
23.13%
Fiber:4.88g
19.53%
Selenium:9.31µg
13.3%
Calcium:126.74mg
12.67%
Phosphorus:123.37mg
12.34%
Vitamin B6:0.19mg
9.64%
Magnesium:37.32mg
9.33%
Potassium:316.63mg
9.05%
Copper:0.18mg
8.81%
Folate:34.45µg
8.61%
Vitamin B3:1.53mg
7.63%
Vitamin E:1.12mg
7.49%
Iron:1.27mg
7.08%
Zinc:0.96mg
6.43%
Vitamin B1:0.09mg
5.83%
Vitamin B2:0.1mg
5.63%
Vitamin B5:0.2mg
2.01%
Vitamin B12:0.09µg
1.55%
Source:My Recipes