Food & Health

Pulse and Barley Salad

Serving Size: 1 1/2 cups

Source of: Vitamin C, Riboflavin
Good Source of: Zinc, Vitamin B6, Thiamin
Excellent Source of: Fibre, Iron, Potassium, Niacin, Folate
Vegetarian

Ingredients

15 ml
olive oil
1 tbsp
1
medium sweet onion, chopped
1
1
clove garlic, minced
1
375 ml
pearl barley
1 1/2 cups
1 L
reduced sodium vegetable broth
4 cups
1
medium zucchini, chopped
1
500 ml
halved cherry tomatoes
2 cups
1-540 ml can
chickpeas, rinsed and drained
1-19 fl oz can
1-540 ml
lentils, rinsed and drained
1-19 fl oz can
2 ml
each salt and pepper
1/4 tsp
10
sprigs dill, chopped
10


Directions

OVER medium-high heat, saute onion and garlic in olive oil in a large saucepan for about 2 minutes. Add barley and cook additional 2 minutes.

STIR in soup stock and bring to a boil.

COVER pan and reduce heat. Let simmer for 30-35 minutes or until barley has soaked up most liquid.

STIR in zucchini, tomatoes, lentils, chickpeas, salt and pepper. Cover and cook 5 minutes. Stir in dill.

Serve with optional sprinkling of feta on top.

This dish is also delicious cold!

Nutrition Facts

Based on a serving of 1 1/2 cups (1/10 recipe)

Energy: 283.7 calories
Protein: 13.4 g
Fat: 4.2 g
Saturated Fat: 0.73 g
Cholesterol: 3.4 mg
Carbohydrates: 50.2 g
17%
Fibre: 6.92 g
28%
Sodium: 233.6 mg
10%
Potassium: 615.9 mg
Vitamin C: 11.4 mg
19%
Folate: 164.2 mcg
75%
Calcium: 49 mg
4%
Iron: 3.72 mg
21%
Calories from Fat:
13.3%





What is a Pulse?
Recipes
Canadian Pulse Suppliers
Upcoming Events
Pulse Industry Food & Health Environment News + Multimedia About Us Privacy Policy Home
  Copyright © 2017 Pulse Canada. All rights reserved.