Mediterranean Barley Salad

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

Suggestions


Discover the delightful flavors of the Mediterranean with this refreshing Barley Salad, a perfect addition to your meal repertoire. Packed with nutrient-rich ingredients, this vibrant dish combines protein-rich cannellini beans and nutty pearl barley, ensuring that every bite is as satisfying as it is healthy. Tossed with fresh fennel, a burst of tangy lemon, and a hint of Dijon mustard, this salad offers a wonderful balance of zest and crunch that will tantalize your taste buds.

The Mediterranean Barley Salad is not only delicious but also incredibly versatile. Whether you're looking for a side dish to complement your main course or a light yet filling lunch, this salad fits the bill perfectly. Its blend of flavors from the kalamata olives, toasted walnuts, and fresh parsley elevates any meal, while its vibrant colors make it a feast for the eyes as well.

This recipe is suitable for everyone—it's vegetarian, vegan, and dairy-free, making it an ideal choice for diverse dietary needs. With a health score of 66, it’s a wholesome option that promotes well-being without sacrificing taste. Eager to impress your guests or simply enjoy a nutritious meal at home? This Mediterranean Barley Salad is the answer. Get ready to savor the wholesome goodness while enjoying the essence of Mediterranean cuisine right in your kitchen!

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