Barley is really a great salad base. This barley salad primavera is a great way to use it too! Barley provides a good amount of fiber and contains eight essential amino acids.
Some studies suggest that eating whole grain barley can regulate blood sugar (i.e. reduce blood glucose response to a meal) for up to 10 hours after consumption compared to white or even whole-grain wheat, which has a similar glycemic index. Whatever the experts say, we say it's a delicious way to construct a salad like barley salad primavera or even a hearty soup. And this barley salad is one more verification that color matters! Give it a try!
Barley Salad Primavera
1/2 cup quick cook barley
1 cup water
1/2 green bell pepper, diced
1/2 red bell pepper, diced
5 fresh asparagus spears, cut in 1-inch pieces
1/2 cup grape tomatoes, halved
1 1/2 Tbsp. finely chopped green onions
1 - 2 large white mushrooms, stemmed and slivered
1/2 tsp. sea salt
Ground black pepper
1 -2 Tbsp. extra virgin olive oil
How we make it
In a medium saucepan, boil the water. Stir in the barley, reduce heat to simmer, cover, and cook until barley is tender, about 10 - 12 minutes. Drain in colander, then rinse barley under cool water and drain well. Place barley in mixing bowl.
Place the asparagus in boiling water for 3 to 4 minutes. Drain and immediately plunge it into a bowl of ice water to stop the cooking and keep it crisp-tender. Drain well and add to barley. Add tomatoes, onions and mushrooms.
Grate or zest 1/2 the lemon into the barley and add the diced peppers.
For a nice light dressing, squeeze 1 to 1 1/2 tablespoons of juice from the lemon into a small bowl. Mix in salt until it dissolves. Add 4-5 coarse grinds of pepper. Whisk in the oil. Pour the dressing over the salad and toss with a fork to combine. Serve chilled.
Makes about 4, 1 cup servings.
Per serving: Calories 94, Calories from Fat 55, Total Fat 6.24g, Saturated Fat 1.1g, Trans Fat 0.0g, Cholesterol 3mg, Sodium 299mg, Potassium 141mg, Total Carbs 8.24g, Dietary Fiber 1.7g, Sugars 1.39g, Protein 2.11g
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