Barley and Citrus Salad
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
283
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 283 cal. | (13 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 18.5 μg | (31 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 173 mg | (182 %) | ||
| Potassium | 617 mg | (15 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 107 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 cup Pearl barley
- 2 ½ cups low-sodium vegetable stock
- 1 large Zucchini (seeded and diced)
- 2 Bell pepper (diced)
- 2 Oranges
- salt
- freshly ground Black pepper
Preparation steps
1.
Place the pearl barley in a saucepan. Cook over a medium heat for 2 minutes until lightly toasted.
2.
Cover with the stock and bring the liquid to a simmer. Cover with a lid, reduce the heat to low, and cook for 40 - 45 minutes until tender.
3.
When the pearl barley is almost ready, add the courgette to the pan, stirring well. Cover with a lid and cook until the barley is done.
4.
Scrape the barley and courgette into a mixing bowl. Add the peppers and grate in some fresh orange zest. Stir well and season to taste as necessary.
5.
Peel and cut the oranges into horizontal slices. Arrange on serving plates and top with the pearl barley before serving.
