Barley Salad with Cherries
Barley Salad with Cherries - Great mix of fruity and spicy ingredients
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.
(Percentage of daily recommendation)
| Calorie | 491 cal. | (23 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 10.6 μg | (18 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 659 mg | (16 %) | ||
| Calcium | 123 mg | (12 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 88 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Ingredients
- 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
Preparation steps
Cook pearl barley in boiling salted water for 35 minutes over low heat until al dente. Then drain and let drain again.
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.
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.
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.
Divide barley salad among plates, sprinkle with dill tips and chili flakes, and serve with beet dip.
