Tuscan Barley Salad

Vegetarian
Vegan
Dairy Free
Health score
8%
Tuscan Barley Salad
25 min.
20
78kcal

Suggestions

Ingredients

  • cups pearl barley cooked
  • cup fennel bulb thinly sliced chopped
  •  navel oranges 
  • tablespoons olive oil 
  • 0.3 teaspoon salt 
  • 0.3 cup sun-dried tomatoes packed in water thinly sliced
  • 0.5 cup walnuts chopped

Equipment

  • bowl
  • frying pan
  • knife
  • peeler
  • microplane

Directions

  1. Toast walnuts in a nonstick skillet over medium heat, stirring frequently to prevent scorching, about 5 minutes or until fragrant.
  2. Transfer walnuts to a plate, and set aside.
  3. Use a microplane grater or vegetable peeler ok to remove the zest from the orange (only the colorful skin, not the bitter white part underneath). If using a vegetable peeler, chop the zest finely; place zest in a large bowl. Carefully peel the orange with a knife, removing all of the white pith and outer membrane. Hold the fruit over the bowl and cut between the inner membranes to release the orange segments; let them drop into the bowl, along with the juices. Use clean hands to tear larger segments into smaller pieces.
  4. Add olive oil and salt; toss until combined.
  5. Add barley, fennel, sun-dried tomatoes, and reserved walnuts. Toss until thoroughly combined.

Nutrition Facts

Calories78kcal
Protein7.12%
Fat38.33%
Carbs54.55%

Properties

Glycemic Index
4.75
Glycemic Load
0.3
Inflammation Score
-1
Nutrition Score
3.3247826151226%

Flavonoids

Cyanidin
0.08mg
Eriodictyol
0.05mg
Hesperetin
1.53mg
Naringenin
0.5mg
Luteolin
0.05mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:78.45kcal
3.92%
Fat:3.51g
5.39%
Saturated Fat:0.41g
2.58%
Carbohydrates:11.22g
3.74%
Net Carbohydrates:9.38g
3.41%
Sugar:1.45g
1.61%
Cholesterol:0mg
0%
Sodium:33.9mg
1.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.47g
2.93%
Manganese:0.22mg
10.85%
Fiber:1.85g
7.39%
Vitamin C:5.24mg
6.35%
Copper:0.1mg
5.23%
Vitamin B3:0.86mg
4.31%
Vitamin K:4.5µg
4.28%
Selenium:2.95µg
4.21%
Magnesium:15.71mg
3.93%
Iron:0.68mg
3.76%
Phosphorus:35.76mg
3.58%
Potassium:118.91mg
3.4%
Vitamin B1:0.05mg
3.23%
Vitamin B6:0.06mg
3.2%
Folate:12.38µg
3.1%
Zinc:0.39mg
2.6%
Vitamin B2:0.04mg
2.09%
Vitamin E:0.26mg
1.74%
Calcium:13.01mg
1.3%
Vitamin B5:0.12mg
1.16%
Source:My Recipes