E's Lentil and Barley Salad Recipe

Looking for an easy E's Lentil and Barley Salad recipe? Learn how to make E's Lentil and Barley Salad using healthy ingredients.


Submitted by Chez_Belle

Makes 6 servings



A nutrition powerhouse! Full credit for this recipe goes to the fabulous Julie Van Rosendaal of dinnerwithjulie.com - her recipe also calls for crumbled feta cheese on top which I omitted from the recipe analysis since how much I add (1-2 tablespoons) will vary.

Recipe Ingredients for E's Lentil and Barley Salad

230 g green lentils, cooked
230 g pearl barley, cooked
150 g cherry tomatoes (cut in half)
70 g baby spinach, chopped
1/4 cup red onion, minced
1 1/2 teaspoons garlic paste
1 1/2 tablespoons extra virgin olive oil
1 1/2 tablespoons balsamic vinegar
1/2 teaspoon ground black pepper (to taste)

Recipe Directions for E's Lentil and Barley Salad

  1. 1. Barley and lentils need to be cooked before you prep the salad so in a med-large pot of boiling water add 1/2 cup rinsed raw pearl/pot barley and 1/2 cup raw green lentils, turn heat to a simmer and cook, stirring occasionally for about 30 min. Drain and rinse so barley and lentils are completely cooled. Now either make the salad or, if you're like me, put the barley & lentils in th fridge and make the salad in the morning.

  2. 2. In a med-large bowl whisk together garlic (mash up a clove if you don't have paste), olive oil, and vinegar.

  3. 3. Add barley and lentils, spinach, tomatoes and onion, mix togther gently and put it back in the fridge to let the flavors develop...for at least an hour or two.

  4. 4. Serve topped with a sprinkle of cheese (added separately to your log) and ground black pepper to taste. Enjoy!

Categories

Beans, Tomatoes, Vegetables, Main Dish, Salads, Boil, Marinade, Vegetarian

Nutrition Facts
Serving Size 126.1g
Amount Per Serving
Calories
312
Calories from Fat
39
% Daily Value*
Total Fat
4.3g
7%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
17mg
1%
Potassium
612mg
17%
Total Carbohydrates
55.0g
18%
Dietary Fiber
18.3g
73%
Sugars
2.0g
Protein
14.3g
Vitamin A 27% Vitamin C 15%
Calcium 5% Iron 24%
* 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
  • Low in saturated fat
  • No cholesterol
  • Very low in sodium
  • Low in sugar
  • Very high in dietary fiber
  • High in manganese
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement