Mediterranean Eggplant and Barley Salad

Very Healthy
Health score
68%
Mediterranean Eggplant and Barley Salad
300 min.
4
909kcal

Suggestions


Embark on a culinary journey to the Mediterranean with our vibrant Mediterranean Eggplant and Barley Salad! This delightful dish features hearty roasted vegetables and nutty barley, all enveloped in a fragrant dressing that will awaken your senses. Bursting with fresh herbs like parsley and mint, and accentuated by the briny richness of Kalamata olives, this salad hits all the right notes in flavor and texture.

Not only is this salad a feast for the taste buds, but it's also incredibly healthy, boasting a remarkable health score of 68. Each serving is packed with vital nutrients, making it an excellent choice for lunch, dinner, or even as a crowd-pleasing side dish. The combination of eggplant and zucchini, roasted to golden perfection, provides a comforting base, while the nutty barley adds a satisfying chewiness.

This Mediterranean Eggplant and Barley Salad is perfect for meal prep; it can be made a day in advance and served at room temperature, allowing the flavors to meld beautifully. So whether you're hosting a summer barbecue, enjoying a picnic in the park, or simply looking to add a nutritious dish to your repertoire, this salad will not only impress your guests but also nourish your body and soul. Get ready to indulge in a delightful and healthy Mediterranean masterpiece!

Ingredients

  • teaspoon pepper black
  • 0.3 teaspoon ground pepper 
  • 0.5 pound cherry tomatoes quartered
  • 14 oz chicken broth reduced-sodium canned ()
  • 1.5 pound eggplant cut into 1/2-inch cubes
  • cup parsley fresh chopped
  • 0.5 cup mint leaves fresh chopped
  •  garlic clove minced
  • 0.5 teaspoon ground coriander 
  • 1.5 teaspoons ground cumin 
  • 0.3 cup olives black pitted halved
  • tablespoons juice of lemon fresh
  • 10 tablespoons olive oil extra virgin extra-virgin
  • oz quick-cooking barley 
  • 0.5 cup onion red rinsed drained thinly sliced
  • 0.5 lb pecorino thin
  • teaspoon salt 
  • cup spring onion chopped (from 1 bunch)
  • 0.3 teaspoon sugar 
  • 0.8 cup water 
  • 0.8 pound zucchini cut into 1/2-inch cubes

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • pot
  • baking pan

Directions

  1. Put oven racks in upper and lower thirds of oven and preheat oven to 425°F.
  2. Toss eggplant and zucchini with 5 tablespoons oil, 3/4 teaspoon salt, and 3/4 teaspoon pepper in a bowl, then spread in 2 oiled large shallow (1-inch-deep) baking pans. Roast vegetables in oven, stirring occasionally and switching position of pans halfway through baking, until vegetables are golden brown and tender, 20 to 25 minutes total.
  3. Combine vegetables in 1 pan and cool, reserving other pan for cooling barley.
  4. Heat 2 tablespoons oil in a 3- to 4-quart heavy pot over moderately high heat until hot but not smoking, then cook scallion, cumin, coriander, and cayenne, stirring, until fragrant, about 1 minute.
  5. Add barley and cook, stirring until well coated with oil, 2 minutes more.
  6. Add broth and water and bring to a boil. Reduce heat and simmer, covered, until all of liquid is absorbed and barley is tender, 30 to 40 minutes.
  7. Remove from heat and let stand, covered, 5 minutes.
  8. Transfer to reserved shallow baking pan and spread to quickly cool, uncovered, to room temperature, about 20 minutes.
  9. Whisk together lemon juice, garlic, sugar, and remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, and 3 tablespoons oil in a large bowl.
  10. Add barley, roasted vegetables, and remaining ingredients to bowl with dressing and toss until combined well.
  11. Serve with cheese slices.
  12. Salad can be made 1 day ahead and chilled, covered. Return to room temperature before serving.

Nutrition Facts

Calories909kcal
Protein18.08%
Fat52.11%
Carbs29.81%

Properties

Glycemic Index
83.02
Glycemic Load
3.47
Inflammation Score
-10
Nutrition Score
41.195217293242%

Flavonoids

Delphinidin
145.76mg
Eriodictyol
2.11mg
Hesperetin
1.66mg
Naringenin
0.1mg
Apigenin
32.66mg
Luteolin
0.99mg
Isorhamnetin
1mg
Kaempferol
0.7mg
Myricetin
2.25mg
Quercetin
7.84mg

Nutrients percent of daily need

Calories:908.98kcal
45.45%
Fat:53.93g
82.96%
Saturated Fat:12.35g
77.18%
Carbohydrates:69.4g
23.13%
Net Carbohydrates:51.52g
18.73%
Sugar:12.25g
13.61%
Cholesterol:78.53mg
26.18%
Sodium:1323.85mg
57.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.1g
84.19%
Vitamin K:335.38µg
319.41%
Manganese:1.62mg
81.23%
Vitamin C:63.15mg
76.55%
Fiber:17.88g
71.54%
Selenium:49.44µg
70.63%
Vitamin A:2788.09IU
55.76%
Phosphorus:491.69mg
49.17%
Vitamin E:7.12mg
47.49%
Potassium:1360.18mg
38.86%
Vitamin B6:0.77mg
38.53%
Vitamin B3:7.38mg
36.91%
Iron:6.51mg
36.19%
Zinc:5.4mg
36.03%
Magnesium:140.06mg
35.01%
Folate:138.2µg
34.55%
Copper:0.63mg
31.75%
Vitamin B2:0.49mg
28.99%
Calcium:260.68mg
26.07%
Vitamin B12:1.18µg
19.75%
Vitamin B1:0.29mg
19.54%
Vitamin B5:1.15mg
11.52%
Vitamin D:0.21µg
1.42%
Source:Epicurious