Barley Salad with Moroccan Flavors
Looking to get some more cholesterol-busting beta glucan into your diet? This barley salad is just the thing. Barley may not be what you think of when you think Moroccan cuisine, but its taste pairs well with Moroccan flavors. Besides being delicious as written, this recipe is also very customizable – check out the variations below for ideas
Ingredients:
1 cup barley
3 cups water
1 cup chopped carrots
1 small shallot minced, or 1 tbsp minced onion
1 cup chopped red pepper
1 orange peeled, separated into segments and cut into pieces
1 cup chopped parsley
2 tbsp chopped fresh mint
½ cup pistachios or almonds
½ cup currants
For dressing:
2 tbsp orange juice
1 tsp lemon rind finely minced or grated
2 tbsp lemon juice
½ tsp cinnamon
½ tsp salt
1 tbsp honey (optional)
½ cup extra virgin olive oil
Directions:
Combine barley and water in small sauce pan. Bring to a boil, cover and simmer 40-60 minutes (depends on type of barley – cook until tender and chewy). You can cook barley in advance and refrigerate for use later.
While barley is cooking, combine carrots, shallots, red pepper, orange, parsley, mint, and nuts in a large serving bowl.
For the dressing, in a small bowl whisk juices, rind, cinnamon, salt, and honey, if using, until well combined. Add olive oil while whisking mixture until well combined. Pour half of the dressing over the vegetables and mix well. Refrigerate vegetable mixture.
When the barley is cooked, drain any remaining water. Stir the remainder of the dressing into the barley and cool at least 15 minutes. Combine barley with vegetables. Serve right away, or refrigerate and serve cold.
Makes 6 servings – about 1 1/3 cup per serving
Good source of fiber, vitamin B6, vitamin A, vitamin C, vitamin K, and manganese.
Nutrition: 410 kcals, total fat 23.3 g, 3.2 g saturated fat, 228 mg sodium, 47 g carbohydrates, 9 g fiber, 15 g sugar, 7 g protein
Make it yours:
- Although it lacks beta glucan, whole wheat couscous is a more traditional grain and would be a delicious, equally nutritious substitute, with the bonus of being much quicker to cook – follow package directions to cook.
- Change up the veggies! Have leftover vegetables you want to use up? Cooked zucchini, yellow squash, and corn work particularly well. Diced cucumber and celery are also good substitutions.
- Don’t like currants? Omit them, or use raisins, or chopped dried apricots or dried cherries.
