Barley, Fennel and Bean Salad with Walnuts (Vegan)

• Sponsor: Calgary.isGreen
• Author: Marinus Hoogendoorn

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