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Healthy Fresh Veggie, Herbs and Barley Salad Recipe

Healthy Fresh Veggie, Herbs and Barley Salad Recipe

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Healthy Fresh Veggie, Herbs and Barley Salad

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Ingredients:

Serving

1 cup pearl barley
2 1/2 cups water
1/2 tsp salt
1/4 cup extra virgin olive oil
1/2 cup fresh lemon juice
1 tbsp paprika
1 tsp garlic powder
1/4 cup fresh oregano, chopped
1/4 cup lemon balm, chopped (or you can use any complimentary herbs)
1 (15 oz) can garbanzo beans
1/2 cup broccoli floret
1/4 cup red bell pepper, diced
1/4 cup yellow bell pepper, diced
1/4 cup orange bell pepper, diced
1/4 cup carrot, diced
1/2 cup cucumber, diced
1/2 cup zucchini, diced
1/4 cup asparagus, chopped ( crisp steamed or blanched)
1 (15 oz) can hearts of palm, diced (or substitue artichoke hearts)
salt
1 tbsp balsamic vinegar

Directions:

In a saucepan, bring Water and Salt to a boil and add Barley. Reduce to simmer until Barley is al dente and water is absorbed (30-40 minutes).
Stir in Olive Oil, Lemon Juice, Paprika, Garlic Powder, and Fresh Herbs.
Stir in Veggies, Beans and Hearts of Palm, incorporating well with the Barley mixture.
Stir in Salt and Balsamic Vinegar to season to taste.
Cover and refrigerate over night for best flavor.
Serve Chilled or Room temperature The Lemon juice is a natural preservative.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	223.09 Kcal (934 kJ)
Calories from fat	59.33 Kcal
		% Daily Value*
Total Fat	6.59g	10%
Sodium	127.16mg	5%
Potassium	325.55mg	7%
Total Carbs	38.28g	13%
Sugars	2.68g	11%
Dietary Fiber	5.17g	21%
Protein	3.8g	8%
Vitamin C	30.8mg	51%
Vitamin A	0.5mg	17%
Iron	8.2mg	46%
Calcium	46.2mg	5%

Amount Per 100 g
Calories	29.97 Kcal (125 kJ)
Calories from fat	7.97 Kcal
		% Daily Value*
Total Fat	0.89g	10%
Sodium	17.08mg	5%
Potassium	43.74mg	7%
Total Carbs	5.14g	13%
Sugars	0.36g	11%
Dietary Fiber	0.69g	21%
Protein	0.51g	8%
Vitamin C	4.1mg	51%
Vitamin A	0.1mg	17%
Iron	1.1mg	46%
Calcium	6.2mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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