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Photo: Becky Luigart-Stayner; Styling: Cindy Barr Photo by: Photo: Becky Luigart-Stayner; Styling: Cindy Barr

Mediterranean Barley Salad

Cooking Light MARCH 2010

  • Yield: 4 servings (serving size: 1 1/4 cups salad and about 4 teaspoons nuts)

Ingredients

  • 2 1/4 cups water
  • 3/4 cup uncooked pearl barley
  • 1 1/2 teaspoons grated lemon rind
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon Dijon mustard
  • 1 cup thinly sliced fennel bulb (about 1 small bulb)
  • 1/3 cup chopped fresh parsley
  • 1/4 cup finely chopped red onion
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon coarsely ground black pepper
  • 8 pitted kalamata olives, halved
  • 1 (15-ounce) can cannellini beans, rinsed and drained
  • 1/3 cup chopped walnuts, toasted

Preparation

1. Bring 2 1/4 cups water and barley to a boil in a saucepan. Cover, reduce heat, and simmer for 25 minutes or until tender and liquid is almost absorbed. Cool to room temperature.

2. Combine lemon rind, lemon juice, olive oil, and mustard in a bowl; stir well with a whisk. Add barley, fennel, and next 6 ingredients (through beans); toss gently. Cover and refrigerate for 30 minutes. Garnish with walnuts just before serving.

Nutritional Information

Amount per serving
  • Calories: 313
  • Fat: 16.1g
  • Saturated fat: 1.9g
  • Monounsaturated fat: 7.5g
  • Polyunsaturated fat: 6.2g
  • Protein: 6.6g
  • Carbohydrate: 38.9g
  • Fiber: 8.2g
  • Cholesterol: 0.0mg
  • Iron: 2.9mg
  • Sodium: 643mg
  • Calcium: 79mg
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Mediterranean Barley Salad recipe

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