Barley-Pine Nut Salad

This recipe or the brown rice version makes a chewy, nutty light meal. Extra virgin olive oil and toasted pine nuts give this dish rich flavor.

Yield: Makes 6 servings (serving size: 3/4 cup)
Recipe from Southern Living

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Recipe Time

Cook Time:
Prep Time:
Stand: 5 Minutes

Nutritional Information

Amount per serving
  • Calories: 208
  • Calories from fat: 35%
  • Fat: 8.3g
  • Saturated fat: 1.5g
  • Monounsaturated fat: 4.6g
  • Polyunsaturated fat: 1.8g
  • Protein: 5.4g
  • Carbohydrate: 29g
  • Fiber: 2.8g
  • Cholesterol: 2.8mg
  • Iron: 1mg
  • Sodium: 522mg
  • Calcium: 41mg

Ingredients

  • 2 cups low-sodium fat-free chicken broth
  • 1 cup uncooked quick-cooking barley
  • 3/4 cup chopped jarred roasted red bell peppers
  • 1 small cucumber, diced
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon chopped fresh parsley
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • 3/4 teaspoon sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 tablespoons pine nuts, toasted
  • 2 tablespoons crumbled feta cheese

Preparation

  1. Bring 2 cups chicken broth to a boil in a 2-quart saucepan; stir in barley. Cover, reduce heat, and simmer 10 minutes or until barley is tender. Remove from heat; let stand, covered, 5 minutes. Drain well.
  2. Combine cooked barley, roasted red bell peppers, and next 3 ingredients in a large bowl.
  3. Whisk together lemon juice and next 4 ingredients. Drizzle over barley mixture, tossing to coat. Sprinkle evenly with toasted pine nuts and crumbled feta cheese; serve immediately.
  4. Brown Rice-Pine Nut Salad: Substitute 1 cup brown rice for barley. Increase broth to 2 1/4 cups, and increase cooking time to 45 minutes. Proceed as directed.
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