Mediterranean Barley Rice Salad

Mediterranean Barley Rice Salad 150 Author: Canadian Living Credits: Mediterranean Barley Rice Salad 150

  • Portion size 16 servings

Ingredients

  • 1 cup pearl barley rinsed
  • 1 cup basmati rice rinsed
  • 3 cups cherry tomato
  • 1/2 red onion
  • 1 sweet red pepper
  • 1 English cucumber
  • 4 cups baby spinach coarsely chopped
  • 1 pkg (200 g) feta cheese crumbled
Dressing:
  • 1/2 cup extra-virgin olive oil
  • 1/2 cup lemon juice
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • 1/2 teaspoon pepper

Method

In saucepan of boiling salted water, cook barley until tender, about 20 minutes. Drain and rinse under cold water; drain well. Let stand for 10 minutes to dry. Transfer to large bowl.

Meanwhile, in separate saucepan, bring 1-1/2 cups (375 mL) salted water to boil. Add rice; cover, reduce heat and simmer until tender and no liquid remains, about 15 minutes. Let stand for 5 minutes. Add to barley mixture; let cool.

Cut tomatoes in half; add to barley mixture. Cut onion, red pepper and cucumber into 1-inch (2.5 cm) chunks; add to barley, tossing to combine.

Dressing: In large bowl, whisk together oil, lemon juice, oregano, salt and pepper; pour over salad and toss to coat. Refrigerate for 30 minutes or for up to 24 hours.

To serve, stir in spinach and feta cheese.

Nutritional facts Per each of 16 servings: about

  • Sodium 554 mg
  • Protein 4 g
  • Calories 197.0
  • Total fat 10 g
  • Potassium 234 mg
  • Cholesterol 12 mg
  • Saturated fat 3 g
  • Total carbohydrate 24 g

%RDI

  • Iron 8.0
  • Fibre 0.0
  • Folate 16.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 8.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 14.0
  • Vitamin C 38.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Mediterranean Barley Rice Salad