Citrus Barley Salad


Grain salads are perfect for this time of year.  Together with seasonal vegetables and herbs, nutrition-packed whole grain offerings,  such as barley, wheat berries, quinoa and sorghum, can make for quick mains and side dishes. A key is to make extra when preparing those that require longer  cooking times. Then freeze them in labelled portions so they’re ready to be transformed in a flash.

Here’s a delicious addition to your next barbecue or just make it to have on hand for lunches or dinners. But this recipe will  definitely sell you on using barley in other preparations besides soup. Keep some on hand in the freezer and just toss it together in this salad. The cholesterol-lowering fibre of the various ingredients combined with the assortment of antioxidants makes this a terrific heart-healthy choice. Add in barley’s prebiotic action and its nutritional rating soars further.

Substitute other whole grains, if you like, and you can make it gluten-free by using options such as  quinoa or sorghum.


Citrus Barley Salad

Makes 6-8 servings

3 cups cooked barley, preferably pot barley
1 red pepper, diced
1 cup diced cucumber
1/2 cup diced red onions
1/2 cup diced celery
1/2 cup diced carrots
1/4 cup chopped cilantro
1/4 cup chopped fresh mint
1/2 cup orange juice
2 tbsp fresh lemon juice
2 tbsp canola oil
1 tsp honey
Salt and freshly ground pepper, to taste

In a large bowl, combine barley with red pepper, cucumber, red onion, celery, carrot, coriander, mint. Whisk together orange juice, lemon juice, canola oil and honey. Pour over barley and vegetables; toss until coated. Season with salt and freshly ground pepper.

Nutrition information per serving:
• Calories: 129
• Protein: 2 grams
• Fat: 4 grams
• Saturated fat: 1 gram
• Carbohydrate: 23 grams
• Dietary fibre: 5 grams
• Sodium: 115 milligrams

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Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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