Edamame and Barley Salad

"My boyfriend and I wanted to incorporate more soy into our diets, and my sister introduced us to edamame. This is an easy way to use the frozen, shelled beans. The recipe takes a little time to assemble, but if you chop the vegetables while the barley cooks, it's ready in 25 minutes." -Maggie Knapp, Fort Worth, TX


8 servings (serving size: about 1 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 213
Caloriesfromfat 30 %
Fat 7.2 g
Satfat 0.9 g
Monofat 2.9 g
Polyfat 2.3 g
Protein 10.4 g
Carbohydrate 29.3 g
Fiber 7 g
Cholesterol 0.0 mg
Iron 3.2 mg
Sodium 417 mg
Calcium 133 mg


5 teaspoons olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1 tablespoon whole-grain Dijon mustard
1/2 teaspoon freshly ground black pepper
1 cup uncooked pearl barley
1 cup coarsely chopped red bell pepper
3/4 cup chopped red onion
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh mint
1 1/4 teaspoons salt
1 (16-ounce) bag frozen shelled edamame (green soybeans), thawed


To prepare dressing, combine first 5 ingredients in a medium bowl, stirring with a whisk until blended; set aside.

To prepare salad, cook barley according to package directions, omitting salt and fat. Combine cooked barley, bell pepper, red onion, and the remaining ingredients in a large bowl, tossing well to combine. Add the dressing, and toss gently to coat evenly. Let stand 15 minutes.

Maggie Knapp, Fort Worth, Texas,

Cooking Light

September 2006
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