Mediterranean Barley Salad Recipe
1 Half a cup uncooked hulled barley (whole barle
1/2 teaspoon salt
1 cup dry sun-dried tomatoes, (30 halves)
1/2 cup unsulfured dried apricots
1 small fennel bulb, thinly sliced
3/4 cup raw shelled pistachios (optional)
1/2 cup chopped fresh basil
3 tablespoon drained capers
24 kalamata olives, pitted and chopped
(see separate recipe)
Lettuce leaves for serving
8 SERVINGS DAIRY-FREE
The sunny, robust flavors of sun-dried tomatoes, olives and capers, and
crunchy texture of pistachios and fennel are an excellent complement to
barley's subtle taste and chewy texture. For the best flavor, use
that were dried without sulfur dioxide which preserves color.
In large saucepan, combine barley and cold water to cover by 2 inches.
Cover and let stand at least 6 hours or overnight.
Drain barley. In same saucepan, bring 2 quarts fresh water to a boil.
barley and salt and return to a boil. Reduce heat to low and simmer until
tender, about 30 minutes. Drain, rinse under cold running water and drain
well. Set aside.
While barley is cooking, in shallow bowl, combine tomatoes and warm water
to cover. In another shallow bowl, combine apricots and warm water to
cover. Let tomatoes and apricots soak 30 minutes. Drain and chop
In large bowl, combine barley, tomatoes, apricots, fennel, pistachios if
using, basil, capers and olives. Add 3/4 cup Lemon Dressing and toss to
blend. Add salt and pepper to taste to taste. Cover and refrigerate at
least 1 hour. Bring to room temperature before serving; spoon onto
leaves. Serve remaining dressing on the side,
PER SERVING: 278 CAL.; 6G PROT.; 10G TOTAL FAT (1G SAT. FAT); 46G CARB.;
CHOL.; 443MG SOD.; 11G FIBER
Converted by MC_Buster.
Per serving: 40 Calories (kcal); 3g Total Fat; (66% calories from fat);
trace Protein; 3g Carbohydrate; 0mg Cholesterol; 327mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2
Fat; 0 Other Carbohydrates
Recipe by: Vegetarian Times Magazine, August 1999, page 34
Converted by MM_Buster v2.0n.
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 40 Calories; 3g Fat (66.9% calories
from fat); trace Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 327mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0
Fruit; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Preparation Time: 0:00
to Grain Recipes
Food Tips of the Week
A few tips on healthy eating
If you enjoy eating, but want to get in shape and improve your overall vitality, then, as most people know, you need to start a thoughtfully prepared well-balanced meal plan. In a perfect world, this needs to contain 5 standard portions of grains, fruit and vegetables daily and embrace the right proportion of food types.
The argument against reduced carb diets
Its popular as hell, but it is truly safe for you?
Increased consumption of animal-based products may lead into high consumption of saturated fat and cholesterol, which many authorities believe will increase the chance of heart problems.
Moreover, it has been suggested that the kidneys can be given too much work to do and that the resulting change in blood acidity causes bone loss, but some of the scientific studies testing the theory have failed to find significant evidence of damage to the kidneys or bone damage.
Superfoods containing carotenes
(includes parsley, mangos and tomato ketchup)
These fruits and vegetables are rich in alpha-carotene and beta-carotene believed by nutritionalists to play a major part in helping prevent cancer, spefically cancer of the stomach and lesophagus. A good number also help you lose weight, so are ideal for including in your weight loss program.
Mediterranean Barley Salad Recipe from the Recipes-4U Cookbook
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