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Mediterranean Barley-Bean Salad Recipe

Looking for an easy mediterranean barley-bean salad recipe? Learn how to make mediterranean barley-bean salad using healthy ingredients.


Submitted by biglet79

Makes 6 servings



low GI full meal high fiber high protein

Recipe Ingredients for mediterranean barley-bean salad

1/3 cup pearl barley
3 cups asparagus
15 oz red kidney beans
2 tbsp mint
1/4 cup lemon juice
1/4 cup fat free italian dressing
1/4 tsp black pepper
4 cups kale leaves
1/4 cup dry roasted sunflower seeds

Recipe Directions for mediterranean barley-bean salad

  1. cook barley according to package, omit salt or fat.

  2. add asparagus to barley during last 5 minutes of cooking time drain and transfer to large bowl. refrigerate 2 hours

  3. stir beans and mint into barley mixture. whisk lemon juice salad dressing and pepper in small bowl. Drizzle over barley mixture. serve on kale leaves. sprinkle with sunflower kernels.

Categories

Main Dish

Nutrition Facts
Serving Size 218.7g
Amount Per Serving
Calories
335
Calories from Fat
22
% Daily Value*
Total Fat
2.4g
4%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
174mg
7%
Potassium
1377mg
39%
Total Carbohydrates
61.8g
21%
Dietary Fiber
15.2g
61%
Sugars
3.9g
Protein
20.7g
Vitamin A 150% Vitamin C 109%
Calcium 15% Iron 42%
* 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
95% confidence
A
  Good points
  • Very low in saturated fat
  • Very low in cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in iron
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
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