Greek Grain Salad

Vegetarian
Health score
56%
Greek Grain Salad
60 min.
6
688kcal

Suggestions

Ingredients

  • pound barley 
  • 0.3 cup cider vinegar 
  • cup cucumber diced
  • 0.3 cup optional: dill minced
  • 0.5 cup optional: dill chopped
  • cup feta cheese crumbled
  • cloves garlic minced
  • cup kalamata olives pitted halved
  • 0.8 cup olive oil 
  • 0.5 cup parsley leaves chopped
  • 0.5 cup onion diced red
  • 0.5 pound cracked rye berries 
  • servings salt 
  • servings salt and pepper 
  • cup tomatoes diced
  • 0.5 pound wheat berries 

Equipment

  • bowl
  • whisk
  • pot
  • sieve

Directions

  1. Watch how to make this recipe.
  2. Make the salad: Bring a large pot of water to a boil.
  3. Add the barley and cook for 15 minutes. Using a sieve, remove barley from the water and transfer to a bowl.
  4. Bring the water back to a boil and salt, to taste.
  5. Add the barley and rye and wheat berries and cook, stirring occasionally, until tender, about 30 to 40 minutes.
  6. Drain, transfer to a bowl, and cool.
  7. When cool, combine with the remaining ingredients.
  8. Whisk together the vinegar, dill, and garlic. While whisking, drizzle in the oil to make a smooth dressing. Season with salt and pepper, to taste.
  9. Toss the salad with the dressing and serve.

Nutrition Facts

Calories688kcal
Protein13.51%
Fat21.83%
Carbs64.66%

Properties

Glycemic Index
45.83
Glycemic Load
16.44
Inflammation Score
-9
Nutrition Score
30.197391154973%

Flavonoids

Catechin
1.81mg
Naringenin
0.17mg
Apigenin
10.8mg
Luteolin
0.22mg
Isorhamnetin
3.22mg
Kaempferol
0.97mg
Myricetin
0.85mg
Quercetin
6.14mg

Nutrients percent of daily need

Calories:688.08kcal
34.4%
Fat:17.43g
26.81%
Saturated Fat:4.92g
30.74%
Carbohydrates:116.15g
38.72%
Net Carbohydrates:91.25g
33.18%
Sugar:2.35g
2.61%
Cholesterol:22.25mg
7.42%
Sodium:1042.2mg
45.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.27g
48.54%
Fiber:24.91g
99.63%
Vitamin K:91.32µg
86.98%
Manganese:1.68mg
83.95%
Selenium:32.84µg
46.92%
Vitamin B1:0.57mg
37.7%
Iron:6.64mg
36.91%
Phosphorus:309.85mg
30.98%
Magnesium:121.24mg
30.31%
Vitamin B2:0.47mg
27.43%
Vitamin A:1308.46IU
26.17%
Copper:0.47mg
23.51%
Calcium:225.86mg
22.59%
Vitamin B6:0.44mg
22.04%
Vitamin C:17.37mg
21.05%
Vitamin B3:4.12mg
20.62%
Zinc:3.06mg
20.41%
Potassium:561.61mg
16.05%
Vitamin E:2.29mg
15.29%
Folate:48.87µg
12.22%
Vitamin B12:0.42µg
7.04%
Vitamin B5:0.61mg
6.07%