Low Sodium Spring Barley Salad
Servings
3Serving size
about 2 cupsThis recipe can be multiplied and makes very good leftovers.
Ingredients
| 2 quart Water |
| 1 cup Barley, pearled, raw |
| 1 Small Shallots, raw (minced) |
| 2 Medium stalk Celery, raw (diced) |
| 2 medium Carrots, raw (peeled and diced) |
| 8 ounces Yellow squash (seeded and diced) |
| 1/2 Medium Green bell peppers (seeded and diced) |
| 4 medium Radishes, raw (sliced very thinly) |
| 2 ounce Feta cheese (crumbled) |
| 2 Tbsp. Pine nuts |
| 2 Tbsp., drained Capers |
| 2 tsp. Caper liquid |
| 6 leaves Fresh basil (chiffonade) |
| 3 Tbsp. Olive oil |
| 1 to taste Black pepper |
Instructions
While the barley is cooking prep the vegetables and add the shallot, celery, carrots, yellow squash, green bell pepper, radishes, feta cheese, pine nuts, capers, caper liquid and basil to a large bowl. Fold together gently.
Add two tablespoons of the olive oil to the bowl and fold together gently. Place the bowl in the refrigerator.
When the barley is just cooked it will be slightly firm and chewy but not have a grainy texture. Drain and add to a second bowl. Add the remaining tablespoon of olive oil and fold gently. Let the barley cool for about ten minutes and then put it in the refrigerator to chill.
After about 30 minutes fold the chilled barley into the bowl with the veggies, salt and pepper. Chill for another 30 minutes or so.
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Special Diet Information
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Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
Recipe Notes
Barley makes a great alternative to pasta or rice salads. It has a terrific, slightly chewy texture that goes so well in a salad like this one. You could substitute the barley for pasta or rice in your favorite salad. The rule of thumb is 1 cup of uncooked barley = 3 servings. Likewise, you’re not stuck with the veggies in this salad. Like asparagus or spinach? Add that instead of the peppers and squash.