Barley is a whole grain cereal that is very high in protein and fiber. It is typically used for soups and stews and is a main ingredient in beer and whiskey. Barley is very healthy and is quite economical. It is also a low GI food – meaning it will not raise blood glucose. Here is a delicious salad that can be served as a light vegetarian or vegan meal or as a side for meats. Here is what you are going to need for this:
Serves six
12 oz. (400 grs.) uncooked barley
1 small bell pepper – cored, seeded and chopped
2 large tomatoes – peeled and chopped
2 large or 4 small celery stalks – stalks
4 scallions – white, light green and dark green parts chopped
1 cup chopped parsley
¼ cup extra virgin olive oil
1 large lemon – juiced
2 to 3 tsp. salt – to taste
Rinse the barley in 4 to 5 waters – making sure to remove all impurities. Soak it for about 15 minutes. Boil it in lightly salted water for about 2o minutes – until barley is soft but not mushy. Drain it and shock it in cold running water to stop the cooking process.
Place the cooled barley in a bowl and add the vegetables and herbs. Mix well. Add the olive oil, lemon juice and salt. Taste it and adjust the flavors if necessary. Serve it as a light vegetarian or vegan meal or as a side for meats. Enjoy!
CALORIES 301.60.; FAT 10.55 grs (sat 1.55; mono 6.78; poly 1.65); PROTEIN 8.15 grs ; FIBER 11.38 grs; CARBS 46.12 grs; CHOLESTEROL 0.00 mg; IRON 3.06mg; SODIUM 802.68 mg; CALCIUM 51.07 mg
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