Barley Salad with Fresh Mint
Serves 4 to 6
Time 50 min
Few foods say "spring" better than mint. The color, texture and flavors of red bell pepper, green onions, pearled barley and fresh mint and basil makes this a consummate spring salad that stands well on its own or served on half an avocado or papaya. It also works well as an accompaniment to grilled fish or barbecued tofu or tempeh.
Special Diets:
Ingredients
- 1 cup pearled barley
- 1/2 cup chopped green onions
- 1/2 cup diced red bell pepper
- 1/4 cup chopped fresh flat-leaf parsley leaves
- 1/3 cup fresh basil leaves, chopped
- 2 tablespoons mint leaves, chopped
- 1/4 cup canola oil
- 1 clove garlic, minced
- 1 tablespoon lemon juice
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper
Method
In a saucepan, combine 3 cups water and barley.
Bring to a boil, reduce heat to low and simmer until barley is tender, 40 to 45 minutes.
Drain barley and set aside.
Place green onions, red pepper, parsley, basil and mint in a large bowl.
Add cooked barley and toss to combine.
In a small bowl, whisk together oil, minced garlic and lemon juice.
Season to taste with salt and pepper, then drizzle over barley salad, stirring to combine well.
Taste and adjust seasoning with salt and pepper. Serve at room temperature or cold.
Nutritional Info:
Per serving: 210 calories (90 from fat), 10g total fat, 1g saturated fat, 0mg cholesterol, 200mg sodium, 29g carbohydrates (6g dietary fiber, 1g sugar), 4g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 1 cup pearled barley
- 1/2 cup chopped green onions
- 1/2 cup diced red bell pepper
- 1/4 cup chopped fresh flat-leaf parsley leaves
- 1/3 cup fresh basil leaves, chopped
- 2 tablespoons mint leaves, chopped
- 1/4 cup canola oil
- 1 clove garlic, minced
- 1 tablespoon lemon juice
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper