Broccoli and Pearl Barley Salad

Barley has proven cholesterol-lowering powers and makes an interesting change from rice.

from Cut Your Cholesterol

Quick look

  • prep 20 min    cook 35 min
  • serves 4

Ingredients

  • 5 1/2 ounces pearl barley
  • 2 cups water
  • 7 ounces broccoli, cut into small florets
  • 3 zucchini, thickly sliced
  • 2 cups sugar snap peas, halved
  • 1/2 cup dried apricots, thinly sliced
  • 1/4 cup pumpkin seeds
  • Salt and pepper

Spicy Tomato Dressing

  • 1 1/2 tablespoons olive oil
  • 1 tablespoon tomato puree
  • 2 tablespoons fresh lime juice
  • 2 teaspoons ground cumin
  • Dash of Tabasco sauce
  • 1 garlic clove, crushed
  • 2 tablespoons chopped fresh cilantro or parsley (optional)

    How to make it  55 minutes


  • 1

    Rinse the barley in a strainer under cool water. Drain and place in a saucepan. Cover with 2 cups of cold water. Bring to a boil, then reduce the heat to low and cover. Simmer very gently until most of the water has been absorbed and the grains are tender but still firm, about 30 minutes. Drain the barley well.

  • 2

    While the barley is cooking, bring a second pot of water to a boil. Add the broccoli florets, zucchini, and peas, and bring back to a boil. Reduce the heat and simmer the vegetables until they are just tender but still crisp, about 3-4 minutes, then drain well and rinse briefly with cold water.

  • 3

    Whisk all dressing ingredients together in a large bowl. Stir in the apricots. Add the barley and vegetables as soon as they are cooked, and mix well to coat with the dressing. Cover and allow to cool until just warm.

  • 4

    Add the pumpkin seeds just before serving, and salt and pepper to taste.

More Ideas:

Other grains to try in this salad include quinoa or buckwheat, both available from natural food stores. Prepare these grains according to the package instructions.

Nutritional Information(per serving)

  • Calories: 357
  • Fat: 13g
  • Saturated Fat: 2g
  • Cholesterol: 0mg
  • Sodium: 36mg
  • Carbs: 54g
  • Protein: 14g
  • Fiber: 11g

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