Mediterranean Barley Salad

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
66%
Mediterranean Barley Salad
45 min.
4
407kcal

Suggestions

Ingredients

  • 15 ounce .5 can cannellini beans rinsed drained canned
  • 0.5 teaspoon dijon mustard 
  • cup fennel bulb thinly sliced ( 1 small bulb)
  • 0.3 cup parsley fresh chopped
  • 0.5 teaspoon coarsely ground pepper black
  •  kalamata olives pitted halved
  • 0.8 teaspoon kosher salt 
  • tablespoons juice of lemon fresh
  • 1.5 teaspoons lemon rind grated
  • tablespoons olive oil extra-virgin
  • 0.8 cup pearl barley uncooked
  • 0.3 cup onion red finely chopped
  • 0.3 cup walnuts toasted chopped
  • 2.3 cups water 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Bring 2 1/4 cups water and barley to a boil in a saucepan. Cover, reduce heat, and simmer for 25 minutes or until tender and liquid is almost absorbed. Cool to room temperature.
  2. Combine lemon rind, lemon juice, olive oil, and mustard in a bowl; stir well with a whisk.
  3. Add barley, fennel, and next 6 ingredients (through beans); toss gently. Cover and refrigerate for 30 minutes.
  4. Garnish with walnuts just before serving.

Nutrition Facts

Calories407kcal
Protein12.89%
Fat32.94%
Carbs54.17%

Properties

Glycemic Index
54.75
Glycemic Load
6.24
Inflammation Score
-8
Nutrition Score
23.17391285689%

Flavonoids

Cyanidin
0.26mg
Eriodictyol
0.78mg
Hesperetin
1.63mg
Naringenin
0.16mg
Apigenin
10.78mg
Luteolin
0.11mg
Isorhamnetin
0.5mg
Kaempferol
0.14mg
Myricetin
0.75mg
Quercetin
2.14mg

Nutrients percent of daily need

Calories:406.82kcal
20.34%
Fat:15.48g
23.81%
Saturated Fat:1.94g
12.12%
Carbohydrates:57.25g
19.08%
Net Carbohydrates:44.17g
16.06%
Sugar:2.55g
2.84%
Cholesterol:0mg
0%
Sodium:598.1mg
26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.63g
27.26%
Vitamin K:104.61µg
99.63%
Manganese:1.48mg
73.78%
Fiber:13.08g
52.33%
Copper:0.62mg
31.12%
Iron:5.02mg
27.89%
Magnesium:110.18mg
27.55%
Folate:105.33µg
26.33%
Selenium:16.84µg
24.05%
Phosphorus:232.41mg
23.24%
Potassium:783.56mg
22.39%
Vitamin C:15.45mg
18.73%
Zinc:2.44mg
16.25%
Vitamin E:2.42mg
16.12%
Vitamin B1:0.22mg
14.95%
Vitamin B6:0.27mg
13.32%
Calcium:129.57mg
12.96%
Vitamin B3:2.21mg
11.05%
Vitamin A:495.05IU
9.9%
Vitamin B2:0.12mg
6.76%
Vitamin B5:0.47mg
4.65%
Source:My Recipes