Feta and Pepperoncini Barley Salad

Serve cantaloupe wedges and warm pita bread to complete the menu. Barley and navy beans are excellent sources of dietary fiber in this salad.

Yield: 4 servings (serving size: 1 1/4 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 317
  • Calories from fat: 31%
  • Fat: 10.8g
  • Saturated fat: 5g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 1.1g
  • Protein: 14.3g
  • Carbohydrate: 42.6g
  • Fiber: 10.5g
  • Cholesterol: 25mg
  • Iron: 4.2mg
  • Sodium: 973mg
  • Calcium: 250mg

Ingredients

  • 1 1/2 cups water
  • 2/3 cup uncooked quick-cooking barley
  • 1 cup (4 ounces) crumbled feta cheese with basil and sun-dried tomatoes
  • 1 cup halved grape or cherry tomatoes
  • 1/2 cup finely chopped pepperoncini peppers
  • 1/2 cup chopped bottled roasted red bell peppers
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon capers, drained
  • 1 tablespoon cider vinegar
  • 1 tablespoon extravirgin olive oil
  • 1/2 teaspoon bottled minced garlic
  • 1 (16-ounce) can navy beans, rinsed and drained

Preparation

  1. Bring 1 1/2 cups water to a boil in a medium saucepan; add barley. Cover, reduce heat, and simmer 18 minutes or until liquid is absorbed and the barley is tender. Drain and rinse under cold water; drain well.
  2. While the barley cooks, combine feta cheese, tomatoes, peppers, basil, capers, vinegar, olive oil, garlic, and navy beans in a large bowl; toss well. Add the cooked barley; toss gently until combined. Serve immediately.
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