Barley Salad with Asparagus and Arugula

Vegetarian
Health score
26%
Barley Salad with Asparagus and Arugula
45 min.
6
210kcal

Suggestions

Ingredients

  • 1.5 cups arugula trimmed
  • 0.5 pound asparagus spears thin
  • teaspoon pepper black freshly ground
  • teaspoons dijon mustard 
  • 1.5 cups grape tomatoes halved
  • tablespoons juice of lemon fresh
  • tablespoons olive oil 
  • 2.3 ounces part-skim mozzarella cheese smoked diced
  • cup quick-cooking barley uncooked
  • 0.5 cup onion red chopped
  • tablespoons red wine vinegar 
  • 0.5 teaspoon salt 
  • cups water 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Snap off tough ends of asparagus; discard.
  2. Cut asparagus into 2-inch pieces.
  3. Bring 2 cups water to a boil in a large nonstick skillet.
  4. Add asparagus; cook 1 minute or until bright green and crisp-tender.
  5. Drain and plunge into ice water; drain.
  6. Cook barley according to package directions, omitting salt and fat.
  7. While barley cooks, combine olive oil and next 5 ingredients in a small bowl; stir well with a whisk.
  8. Drain barley. Rinse under cold water; drain.
  9. Combine asparagus, barley, arugula, and next 3 ingredients in a large bowl.
  10. Add dressing; toss gently to coat.
  11. Serve at room temperature or chilled.

Nutrition Facts

Calories210kcal
Protein13.69%
Fat28.93%
Carbs57.38%

Properties

Glycemic Index
32.17
Glycemic Load
0.95
Inflammation Score
-7
Nutrition Score
12.241739136369%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.32mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
3.04mg
Kaempferol
2.39mg
Myricetin
0.05mg
Quercetin
8.62mg

Nutrients percent of daily need

Calories:210.34kcal
10.52%
Fat:6.99g
10.76%
Saturated Fat:1.85g
11.54%
Carbohydrates:31.2g
10.4%
Net Carbohydrates:24.29g
8.83%
Sugar:2.9g
3.22%
Cholesterol:6.8mg
2.27%
Sodium:289.98mg
12.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.44g
14.88%
Manganese:0.63mg
31.5%
Fiber:6.92g
27.67%
Vitamin K:28.45µg
27.1%
Selenium:15.64µg
22.34%
Phosphorus:161.08mg
16.11%
Vitamin A:776.75IU
15.53%
Vitamin C:10.92mg
13.24%
Copper:0.26mg
13.24%
Calcium:122.32mg
12.23%
Magnesium:44.51mg
11.13%
Iron:1.98mg
11%
Vitamin B3:2.19mg
10.93%
Folate:42.42µg
10.61%
Vitamin B1:0.15mg
9.76%
Vitamin B6:0.18mg
9.12%
Potassium:318.93mg
9.11%
Vitamin E:1.36mg
9.09%
Zinc:1.34mg
8.96%
Vitamin B2:0.14mg
8.29%
Vitamin B5:0.29mg
2.94%
Vitamin B12:0.09µg
1.45%
Source:My Recipes