Barley, Fennel and Bean Salad with Walnuts (Vegan)

calgary-is-green-Barley-Fennel-and-Bean-Salad-with-Walnuts-4

Prep-time: 25 minutes      Cooking time: 5 min      Calories: 430.1

Best known as one of the main ingredients to make beer and other alcoholic beverages, Barley is also a versatile cooking ingredient. It has a nutty flavor and pasta like texture making this cereal grain a perfect component to a variety of dishes.

In this recipe Barley is paired with crunchy fennel, herbs , olives and beans to provide carbs and protein.

The salad makes a delicious lunch with some crusty bread or can be served as a side dish to complement a low carb dinner.

Ingredients:     Serves: 4

  • ¾ cup pearl barley
  • 1 ¼ cup water
  • 1 cup thinly sliced fennel
  • 1/3 cup coarsely chopped parsley
  • ¼ cup red onion, sliced in half rings
  • 8 pcs Kalamata olives, halved
  • 1 15 oz can white beans (Cannellini, Black eyed peas)
  • ½ cup walnuts, roughly chopped
  • 2 tbsp lemon juice
  • 3 tbsp olive oil
  • 1 tsp Dijon mustard
  • Salt, pepper

Method:

  • Bring the water with the barley to a boil, lower the heat and simmer for 20 to 25 minutes or until the barley is cooked.
  • Drain and rinse under running water and keep aside
  • Drain and rinse the beans, place in a mixing bowl.
  • Combine the lemon juice, olive oil and mustard in a small bowl, season with salt and pepper
  • Add all the other ingredients to the beans, except for the walnuts and toss to combine.
  • Spoon the dressing over the salad and toss.
  • Arrange some salad leaves on plates , top with the salad, garnish with the chopped walnuts and serve with crusty bread.

 

Nutritional values are manually calculated and based on the ingredients specified.

Nutritional value per serving:

  • Calories: 277.1
  • Fat: 19.5 g
  • Saturated Fat: 2.8 g
  • Sodium: 22.2 mg
  • Carbohydrate 21.5 g
  • Protein: 5.6 g
  • Dietary fiber: 9.4 g

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