Squash, orange & barley salad

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Squash, orange & barley salad
80 min.
6
253kcal

Suggestions


Discover the vibrant flavors of our Squash, Orange & Barley Salad, a delightful dish that promises to elevate your dining experience while enhancing your health. Bursting with the natural sweetness of squash and the zesty brightness of orange, this salad is a perfect representation of how delicious healthy eating can be. The combination of tender roasted squash and the nutty texture of pearl barley makes for a satisfying yet refreshing side dish, ideal for any meal.

This salad is not only a feast for the senses but is also entirely vegan, vegetarian, and dairy-free, making it a guilt-free indulgence that everyone can enjoy. Packed with nutrients and low in calories, this recipe has a health score of 100, ensuring that you nourish your body with every bite.

The vibrant colors and interesting textures of this salad make it a stunning antipasti or starter, and it also works wonderfully as a light snack. With easy preparation and a cooking time of just 80 minutes, you can create an impressive dish that is sure to wow your family and friends. Serve it at your next gathering and watch as it quickly becomes a crowd favorite!

Give your taste buds a treat and embrace the goodness of wholesome ingredients with our Squash, Orange & Barley Salad. Your journey to healthy eating has never tasted so good!

Ingredients

  • 175 quick-cooking barley 
  • kg butternut squash peeled unpeeled
  • tbsp olive oil 
  •  orange zest 
  • tbsp red wine vinegar 
  • 0.5  onion red thinly sliced
  • small bunch mint leaves chopped
  • small bunch flat parsley chopped
  • handfuls arugula 

Equipment

  • baking sheet
  • oven

Directions

  1. Boil the barley for 20-25 mins until just tender but with a little bite.
  2. Drain.
  3. Meanwhile, heat oven to 200C/180C fan/gas
  4. If using butternut, thickly slice into rounds, flicking out the seeds as you go, or slice small, round squashes into thin wedges. Toss with 1 tbsp oil, the orange zest and seasoning.
  5. Spread over a baking sheet and roast for 40 mins until golden and tender, turning halfway. Set aside while you finish the dish.
  6. Mix the orange juice, vinegar and remaining oil with the pearl barley and plenty of seasoning. Stir in the onion and chopped herbs, then layer up on a platter with the squash, rocket and remaining mint and parsley leaves.

Nutrition Facts

Calories253kcal
Protein7.74%
Fat25.73%
Carbs66.53%

Properties

Glycemic Index
15.17
Glycemic Load
0.32
Inflammation Score
-10
Nutrition Score
24.676087068475%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.07mg
Apigenin
20.51mg
Luteolin
0.2mg
Isorhamnetin
0.75mg
Kaempferol
2.53mg
Myricetin
1.41mg
Quercetin
2.42mg

Nutrients percent of daily need

Calories:252.59kcal
12.63%
Fat:7.64g
11.76%
Saturated Fat:1.1g
6.85%
Carbohydrates:44.48g
14.83%
Net Carbohydrates:35.75g
13%
Sugar:4.51g
5.01%
Cholesterol:0mg
0%
Sodium:17.98mg
0.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.17g
10.34%
Vitamin A:18718.47IU
374.37%
Vitamin K:169.79µg
161.71%
Vitamin C:52.29mg
63.39%
Manganese:0.78mg
39.15%
Fiber:8.72g
34.9%
Vitamin E:3.52mg
23.47%
Magnesium:89.88mg
22.47%
Potassium:770.92mg
22.03%
Folate:75.72µg
18.93%
Vitamin B6:0.36mg
18.06%
Vitamin B3:3.53mg
17.64%
Selenium:11.92µg
17.04%
Vitamin B1:0.24mg
16.04%
Iron:2.74mg
15.2%
Copper:0.27mg
13.52%
Phosphorus:132.79mg
13.28%
Calcium:119.85mg
11.98%
Vitamin B5:0.84mg
8.39%
Zinc:1.04mg
6.9%
Vitamin B2:0.09mg
5.16%