Salads
Hulled Barley and Parsley Salad
Often used as a garnish, parsley is the main attraction of this refreshing salad. Equally perfect for a summer barbecue or mid-winter pick-me up. By using hulled barley in this recipe you’re also getting a whole grain since hulled barley has all of the bran and germ in tact unlike the more refined pot or pearl barley.
Updated
Ingredients
Salad
- 1/2 cup raw hulled barley (125 mL)
- 1 bunch parsley (1 cup (250 mL), chopped packed)
- 2 medium tomatoes, chopped
- 2 green onions, chopped
- 2 Tbsp fresh mint, chopped (2 tsp (10 mL) dried) (30 mL)
Dressing
- 1/4 cup canola oil (60 mL)
- 2 Tbsp fresh squeezed lemon juice (30 mL)
- 1/2 tsp salt (2 mL)
- 1/8 tsp ground pepper (0.5 mL)
Directions
- In a large pot with tight fitting lid, add barley and cover with 1 ½-inches (3.5 cm) water. Bring to boil and simmer until liquid is absorbed and grains are tender, about 50 to 60 minutes. Rinse with cold water, drain and cool.
- In a large salad bowl, toss together cooled barley, parsley, tomatoes, green onions and mint.
- In a small jar with tight fitting lid, combine dressing ingredients, secure lid and shake well to blend thoroughly.
- Pour dressing over salad and mix well. For best result, rest for one hour before serving to allow flavours to blend and parsley to soften.
Note: This salad is perfect for prepping a day ahead or making extras to last throughout the week.
Nutritional Analysis
| Calories | 116 |
|---|---|
| Total Fat | 7.5 g |
| Saturated Fat | 0.6 g |
| Cholesterol | 0 mg |
| Sodium | 127 mg |
| Carbohydrates | 11.3 g |
| Fiber | 2.9 g |
| Sugar | 1.1 g |
| Protein | 2.1 g |
| Potassium | 189 mg |
