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Toasted Barley-Vegetable Salad

Prep time 25 mins
Cook time 20 mins
Stand time 5 mins
Chill time 3 hrs
Yield Makes 6 servings (serving size: 1 1/4 cups)
Don't let the long ingredient list deter you from preparing this recipe; many of the ingredients may already be in your pantry or refrigerator. Plus, the salad can be made up to three days ahead.

Ingredients

  • 1 cup uncooked quick-cooking barley
  • 2 teaspoons olive oil
  • 2 cups low-sodium fat-free chicken broth
  • 1 (16-ounce) can chickpeas, rinsed and drained
  • 2 medium tomatoes, seeded and chopped
  • 1 medium cucumber, peeled, seeded, and chopped
  • 1 large garlic clove, minced
  • 3/4 cup chopped fresh parsley
  • 1/2 cup chopped fresh mint
  • 1/2 cup diced celery
  • 1/3 cup finely chopped red onion
  • 1 teaspoon grated lemon rind
  • 3 tablespoons fresh lemon juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1 (4-ounce) package crumbled feta cheese with basil and tomatoes

Nutrition Information

  • calories 250
  • caloriesfromfat 26 %
  • fat 7.7 g
  • satfat 3.5 g
  • monofat 1.4 g
  • polyfat 0.8 g
  • protein 11 g
  • carbohydrate 37 g
  • fiber 6.6 g
  • cholesterol 14 mg
  • iron 2.2 mg
  • sodium 735 mg
  • calcium 110 mg

How to Make It

  1. Sauté barley in hot oil in a medium saucepan over medium-high heat 4 minutes or until lightly browned; stir in broth. Bring to a boil; cover, reduce heat, and simmer 10 to 12 minutes or until barley is just tender. Remove from heat, and let stand 5 minutes. Cover and chill 1 hour.

  2. Stir together chilled barley, chickpeas, and next 11 ingredients in a large bowl. Cover and chill at least 2 hours. Add cheese just before serving, and toss gently.