Green Bean and Barley Salad
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This unusual combination of crunchy-fresh beans and hearty barley is a tasty salad that can be made ahead of time – perfect for a picnic.
Servings: 12
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 142 |
| pro | 4 g |
| total fat | 7 g |
| sat. fat | 2 g |
| carb | 18 g |
| fibre | 3 g |
| chol | 8 mg |
| sodium | 254 mg |
| potassium | 231 mg |
| % RDI: | - |
| calcium | 9% |
| iron | 9% |
| vit A | 10% |
| vit C | 17% |
| folate | 20% |
Suggested Recipes
-
1 lb (500 g) green beans
1 cup (250 mL) pot or pearl barley
1/4 cup (50 mL) extra-virgin olive oil
3 tbsp (45 mL) white wine vinegar
1 clove garlic, minced
1-1/2 tsp (7 mL) minced fresh thyme
1-1/2 tsp (7 mL) Dijon mustard
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
4 cups (1 L) baby arugula
2 cups (500 mL) grape or cherry tomatoes, halved
2 green onions, thinly sliced
2/3 cup (150 mL) crumbled Canadian feta cheese (about 100 g)
Preparation:
Trim beans; halve diagonally. Blanch in saucepan of boiling water until tender- crisp, about 3 minutes. Cool in ice bath; drain and pat dry.
Meanwhile, in pot of boiling salted water, cook barley until tender, 20 to 25 minutes. Drain and let cool for 5 minutes.
In large bowl, whisk together oil, vinegar, garlic, thyme, mustard, salt and pepper; add barley and beans, tossing to coat well.
Add arugula, tomatoes and green onions, tossing well. (Make-ahead: Cover and let stand for up to 1 hour or refrigerate for up to 4 hours.) Stir in cheese.
Meanwhile, in pot of boiling salted water, cook barley until tender, 20 to 25 minutes. Drain and let cool for 5 minutes.
In large bowl, whisk together oil, vinegar, garlic, thyme, mustard, salt and pepper; add barley and beans, tossing to coat well.
Add arugula, tomatoes and green onions, tossing well. (Make-ahead: Cover and let stand for up to 1 hour or refrigerate for up to 4 hours.) Stir in cheese.
Tags:
Salads and Salad Dressings; Grains; Vegetables; Cheese/Other Dairy; Boil/Simmer; Make-Ahead; Canada Day;
Source
Canadian Living Magazine: July 2009
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