Barley and Broccoli Salad Recipe

Looking for an easy Barley and Broccoli Salad recipe? Learn how to make Barley and Broccoli Salad using healthy ingredients.


Submitted by jailita

Makes 6 servings



Get in the habit of cooking double quantities of grains. Freeze what you don?t use, and thaw it in the microwave for use in a quick and nutritious salad. Advance preparation: You can do everything through step 2 up to a day ahead and store in the refrigerator. The dressing should be made and the salad tossed shortly before serving. (2 pts w/o dressing, w/dressing add 2)

Recipe Ingredients for Barley and Broccoli Salad

1 1/2 cups water or stock
1/2 cup barley
1 Salt, (about 1/2 to 3/4 teaspoon)
3/4 pound broccoli florets
2/3 cup cooked chickpeas or edamame, or 1/3 cup each
5 radishes, sliced
2 tablespoons chopped fresh herbs, such as parsley, mint, dill, basil or tarragon (or use a combination)

For the dressing:
1 tablespoons fresh lemon juice
1/2 teaspoon Dijon mustard
1 garlic clove, (minced or pureed)
1 Salt
1 Freshly ground pepper
3 tablespoons extra virgin olive oil

Recipe Directions for Barley and Broccoli Salad

  1. Bring the water or stock to a boil in a medium saucepan. Add the barley and salt. When the water returns to a boil, reduce the heat, cover and simmer for 40 to 45 minutes until the barley is tender. Pour off any liquid remaining in the pan, cover the pan and allow the grains to sit, covered, for 10 to 15 minutes before serving.

  2. Steam the broccoli for four to five minutes until tender but still bright. Remove from the heat, rinse with cold water and drain on a clean kitchen towel. Toss with the barley, chickpeas and/or edamame, radishes and herbs in a large bowl.

  3. In a small bowl or measuring cup, mix together the lemon juice, mustard, garlic, salt and pepper. Whisk in the olive oil. Toss with the barley and broccoli mixture, and serve.

Categories

Side Dish

Nutrition Facts
Serving Size 174.4g
Amount Per Serving
Calories
179
Calories from Fat
84
% Daily Value*
Total Fat
9.3g
14%
Saturated Fat
1.3g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
88mg
4%
Potassium
458mg
13%
Total Carbohydrates
19.0g
6%
Dietary Fiber
5.5g
22%
Sugars
1.2g
Protein
7.4g
Vitamin A 9% Vitamin C 102%
Calcium 10% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Low in sodium
  • Low in sugar
  • High in dietary fiber
  • High in manganese
  • High in thiamin
  • Very high in vitamin C
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