Mediterranean Barley Salad Recipe
Recipe
Ingredients
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
(18 whole)
1 small fennel bulb, thinly sliced
(3/4 cup)
3/4 cup raw shelled pistachios (optional)
roughly chopped
1/2 cup chopped fresh basil
3 tablespoon drained capers
24 kalamata olives, pitted and chopped
Lemon Dressing
(see separate recipe)
Lettuce leaves for serving
Recipe
Preparation
8 SERVINGS DAIRY-FREE
The sunny, robust flavors of sun-dried tomatoes, olives and capers, and
the
crunchy texture of pistachios and fennel are an excellent complement to
barley's subtle taste and chewy texture. For the best flavor, use
apricots
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.
Add
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
coarsely.
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
lettuce
leaves. Serve remaining dressing on the side,
PER SERVING: 278 CAL.; 6G PROT.; 10G TOTAL FAT (1G SAT. FAT); 46G CARB.;
0
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
Servings:
8
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to Grain Recipes
Food Tips of the Week
Losing weight
In deciding on a meal plan, it is important to attempt to moderate your consumption of fats, refined carbohydrate and salt.
The problems associated with low carb diets
Its popular as hell, but it is really safe for you?
Remember, one point that is usually overlooked, it is damned hard (although not technically impossible) for vegetarians to take up a reduced carb diet.
Reducing carbs may mean missing out on vital nutrients from healthy foods which should be part of any sensible diet, specifically those obtained from fruits, vegetables and whole grains.
Flavonoid rich foods
(inlcudes citrus fruits, asparagus, garden pea & basil)
The compounds known as flavonoids discovered in these natural foods are thought by nutritionalists to have properties in preventing cancer.
Medical experts investigating the effects of flavonoids think that they may well have most other health giving capabilities, amongst them, anti-dermatitis and antioxidant properties.
Many also have a low calorie count, so should be included in every diet.
Mediterranean Barley Salad Recipe from the Recipes-4U Cookbook
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