Herbed Barley Salad Recipe
Overview:
This wholesome Herbed Barley Salad is not only a delight for the taste buds but also a nutritious addition to any meal, especially suited for Phase 2 of the South Beach diet. Packed with fiber-rich barley, fresh vegetables, and a tangy Dijon mustard dressing, it’s perfect for a quick lunch or a side dish.
Ingredients:
- 3 cups water
- 3 garlic cloves, minced
- 1 cup pearl barley
- 6 green onions, thinly sliced
- 1/2 cup radishes, thinly sliced
- 1/2 cup fresh parsley, chopped
- 1/2 cup fresh basil, chopped
- 1/4 cup fresh chives, chopped
- 1/4 cup Dijon mustard
- 2 garlic cloves, minced
- 1/4 cup red wine vinegar
- 1/2 cup olive oil
- Salt and pepper, to taste
Nutritional Information (per serving):
- Calories: 290.5
- Fat: 18.6g
- Saturated Fat: 2.6g
- Cholesterol: 0mg
- Sodium: 30.5mg
- Carbohydrates: 28.9g
- Fiber: 6g
- Sugar: 1g
- Protein: 4g
Instructions:
| Step | Instructions |
|---|---|
| 1 | In a large pot, combine water, minced garlic, and pearl barley. Bring to a boil over medium-high heat. |
| 2 | Once boiling, reduce the heat to low, cover with a lid, and simmer for about 40 minutes or until the barley is tender and the water is absorbed. |
| 3 | Drain any excess water from the cooked barley and set aside to cool slightly. |
| 4 | In a small bowl, prepare the dressing by whisking together Dijon mustard, minced garlic, and red wine vinegar until well combined. |
| 5 | Gradually whisk in the olive oil until the dressing is emulsified. Season with salt and pepper to taste. |
| 6 | While the barley is still warm, toss it with half of the prepared dressing in a large mixing bowl. This allows the barley to absorb some of the flavors. |
| 7 | Add sliced green onions, radishes, parsley, basil, and chives to the bowl with the dressed barley. |
| 8 | Pour the remaining dressing over the salad mixture and gently toss to combine, ensuring all ingredients are evenly coated. |
| 9 | Taste and adjust seasoning with additional salt and pepper if needed. Serve immediately or chill in the refrigerator before serving for enhanced flavors. |
Tips for Serving:
- This Herbed Barley Salad can be served warm, at room temperature, or chilled.
- It pairs wonderfully with grilled chicken or fish for a complete meal.
- Garnish with extra fresh herbs or a sprinkle of Parmesan cheese for added flavor.
Storage Instructions:
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, making it even tastier for the next day’s meal.
Enjoy this hearty and nutritious Herbed Barley Salad as a satisfying dish that’s not only good for you but also bursting with flavors that will please everyone at your table!
