Tuscan Barley Salad

Jim Bathie
Make sure to batch-cook barley earlier in the week to speed the prep time for this high-fiber, high–Resistant Starch dish. The orange zest adds a wonderful bright flavor to the salad, which tastes even better the next day.

Resistant Starch: 3.8g

4 servings (serving size: 1 1/2 cups)


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1/2 cup chopped walnuts
1 navel orange
2 tablespoons olive oil
1/4 teaspoon salt
4 cups cooked pearl barley
1/2 pound fennel bulb, thinly sliced (about 1 cup), plus 2 tablespoons chopped fennel fronds
1/4 cup thinly sliced sun-dried tomatoes, packed in water


Prep: 20 Minutes
Cook: 5 Minutes
Total: 25 Minutes

1. Toast walnuts in a nonstick skillet over medium heat, stirring frequently to prevent scorching, 5 minutes or until fragrant. Transfer walnuts to a plate, and set aside.

2. Use a microplane grater or vegetable peeler 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.

3. Add olive oil and salt; toss until combined. Add barley, fennel, sun-dried tomatoes, and reserved walnuts. Toss until thoroughly combined.

Carb Star: Barley 1.9 grams of Resistant Starch per 1/2 cup In addition to Resistant Starch, barley is rich in soluble and insoluble fiber, which reduces appetite and keeps you regular. In one University of Minnesota study, participants reported significantly less hunger before lunch after they consumed a barley snack, compared with participants who consumed a snack made of refined rice.

Created date

March 2011

Nutritional Information

Calories 380
Fat 17 g
Satfat 2 g
Monofat 6.5 g
Polyfat 8 g
Protein 7 g
Carbohydrate 54 g
Fiber 9 g
Cholesterol 0.0 mg
Sodium 230 mg