Health

Tuscan Barley Salad

tuscan-barley-salad Jim Bathie

Ingredients

  • 1/2 cup chopped walnuts
  • 1 navel orange
  • 2 tablespoons olive oil
  • 1/4 teaspoon salt
  • 4 cups cooked pearl barley
  • 1/2 pound fennel bulb, thinly sliced (about 1 cup) and 2 tablespoons chopped fennel fronds
  • 1/4 cup thinly sliced sun-dried tomatoes, packed in water

Preparation


1. Toast walnuts in a nonstick skillet over medium heat, stirring frequently to prevent scorching, about 5 minutes or until fragrant. Transfer walnuts to a plate, and set aside.

2. Use a microplane grater or vegetable peeler ok to remove the zest from the orange (only the colorful skin, not the bitter white part underneath). If using a vegetable peeler, chop the zest finely; place zest in a large bowl. Carefully peel the orange with a knife, removing all of the white pith and outer membrane. Hold the fruit over the bowl and cut between the inner membranes to release the orange segments; let them drop into the bowl, along with the juices. Use clean hands to tear larger segments into smaller pieces.

3. Add olive oil and salt; toss until combined. Add barley, fennel, sun-dried tomatoes, and reserved walnuts. Toss until thoroughly combined.


  • Yield: 4 (1 1/2 cups) servings

Nutritional Information

Calories per serving: 380
Fat per serving: 17g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 6.5g
Polyunsaturated fat per serving: 8g
Protein per serving: 7g
Carbohydrate per serving: 54g
Fiber per serving: 9g
Cholesterol per serving: 0mg
Sodium per serving: 230mg
Resistant starch per serving: 3.8g

Good to Know

Make sure to batch-cook barley earlier in the week to speed the prep time for this high-fiber, high-Resistant Starch dish. The orange zest adds a wonderful bright flavor to the salad, which tastes even better if made a day ahead of time.

This Recipe Is

The CarbLovers Diet