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Nutrition
Natasha’s Barley Salad
A fresh light salad for busy professionals can be done easily with minimum effort. With a handful of herbs, some tossed veggies and nuts will not only make it look colourful but also satiating.
Barley is a cereal grain that is a great substitute for rice as it helps to reduce blood sugar, blood pressure, and cholesterol. Barley’s potassium, folate, iron, and vitamin B-6 content make it a perfect ingredient for a healthy recipe. Also, its high fibre content aids in digestion, weight management, and satiety.
Natasha’s Barley Salad - Full Recipe
04
serves
360.5
calories
120
minutes
5/10
simplicity
Easy Steps
01Preheat the oven to 220 degrees Celsius, set the pumpkin on a baking pan, drizzle with oil, and grill for 40-45 minutes to soften it. On the side, combine half a cup of barley with water in a medium saucepan. Bring to a boil and lower to a simmer. Cook until the barley is tender, yet chewy.
02To prepare the dressing, whisk all of the ingredients together (mentioned in the ingredient list) until a smooth and creamy texture is formed, and then refrigerate.
03Once the barley is ready, run it under cold water, and drain the excess water through the strainer. And, when the pumpkin is ready, leave it at room temperature to cool.
- ½ cup barley
- 1 cup chopped parsley
- 250g pumpkin
- ½ cup of crumbled feta (Optional)
- 2 tbsp of garlic paste
- ¼ cup walnuts
- 1 cup chopped cherry tomatoes
- 2 tbsp nutritional yeast
- ½ cup balsamic vinaigrette
- 3 tbsp extra virgin olive oil
- 1 tbsp of garlic powder
- 2 tbsp pepper
- 1 large lemon
- 2 tbsp tahini
- Salt as per taste
- 1 ½ tbsp salt
- 1 cup parsley paste
Cut the pumpkin into pieces and place it in a bowl. Add barley, parsley paste, and the dressing. Refrigerate for 15-20 minutes.
05Take the bowl out, and toss the salad with crumbled feta, cherry tomatoes, garlic paste, nutritional yeast, parsley, and walnuts.
06Add salt to taste. Keep the salad back in the refrigerator for at least 30 minutes. The longer you refrigerate, the better it tastes.
07Remove it from the refrigerator 30 minutes before serving. Garnish with parsley and chickpeas.
Nutritive Value
- Carbohydrates: 26g
- Protein: 10.5g
- Fat: 11.2g
- Fibre: 8.9g
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