Meal Prep Recipe

Barley Salad with Cherries

and beet dip
5
Average: 5 (2 votes)
(2 votes)
Barley Salad with Cherries

Barley Salad with Cherries - Great mix of fruity and spicy ingredients

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Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
491
calories
Calories

Healthy, because

Even smarter

Nutritional values

The anthocyanins from sour cherries inhibit inflammation and can thus help prevent and relieve sore muscles, rheumatism and arthritis. Milled barley grains contain mainly complex carbohydrates and stomach-friendly mucilages, which have a soothing effect on the digestive system.

Even after the summer you do not have to do without the fruity-spicy salad: Then simply replace the cherries with other seasonal fruit such as plums, damsons or apples.

1 serving contains
(Percentage of daily recommendation)
Calorie491 kcal(23 %)
Protein11 g(11 %)
Fat25 g(22 %)
Carbohydrates55 g(37 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E4.8 mg(40 %)
Vitamin K10.6 μg(18 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin5 mg(42 %)
Vitamin B₆0.4 mg(29 %)
Folate79 μg(26 %)
Pantothenic acid0.5 mg(8 %)
Biotin8.7 μg(19 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C32 mg(34 %)
Potassium659 mg(16 %)
Calcium123 mg(12 %)
Magnesium87 mg(29 %)
Iron3.2 mg(21 %)
Iodine3 μg(2 %)
Zinc2.4 mg(30 %)
Saturated fatty acids3.1 g
Uric acid88 mg
Cholesterol0 mg
Complete sugar16 g

Ingredients

for
4
Ingredients
8 ozs Pearl barley
salt
9 ozs dark Cherries
3 scallions
1 handful Dill
1 tsp fennel seeds
1 tsp Coriander
1 organic lemon (peel and juice)
4 Tbsps olive oil
peppers
8 ozs beets (pre-cooked, vacuum packed)
1 ½ ozs Tahini (3 Tbsp)
2 Tbsps balsamic vinegar
3 Tbsps walnut kernels
Piment d'Espelette
Red pepper flakes
How healthy are the main ingredients?
Cherryolive oilDillsalt

Preparation steps

1.

Cook pearl barley in boiling salted water for 35 minutes over low heat until al dente. Then drain and let drain again.

2.

In the meantime, wash, halve and pit cherries. Clean the spring onions, wash and cut into rings. Wash dill, shake dry, pluck off the tips, chop the rest finely.

3.

Finely crush fennel and coriander seeds in a mortar and mix in a bowl with pearl barley, cherries, spring onions and chopped dill. Stir in lemon zest, 4 tablespoons lemon juice, olive oil, salt and pepper.

4.

Finely chop beets, and blend in a mixing bowl with tahini, vinegar and walnuts. Season beet dip with 1-2 tsp lemon juice, salt and 1 pinch of piment d'Espelette.

5.

Divide barley salad among plates, sprinkle with dill tips and chili flakes, and serve with beet dip.