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

Yield: 8 servings (serving size: about 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 213
  • Calories from fat: 30%
  • Fat: 7.2g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 2.9g
  • Polyunsaturated fat: 2.3g
  • Protein: 10.4g
  • Carbohydrate: 29.3g
  • Fiber: 7g
  • Cholesterol: 0.0mg
  • Iron: 3.2mg
  • Sodium: 417mg
  • Calcium: 133mg

Ingredients

  • Dressing:
  • 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
  • Salad:
  • 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

Preparation

  1. To prepare dressing, combine first 5 ingredients in a medium bowl, stirring with a whisk until blended; set aside.
  2. 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.
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