Meal Prep Recipe
Barley Salad with Pomegranate
(13 votes)
(13 votes)
Barley salad with pomegranate - Healthy grain feast in Mediterranean style. Photo: Jan Schümann
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
263
calories
Calories
Healthy, because
Even smarter
Nutritional values
Barley contains the dietary fiber beta-clutan which helps promote the growth of good intestinal bacteria.
This barley salad makes a good side salad or even a light lunch with a piece of whole wheat baguette.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 263 cal. | (13 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 36.5 μg | (61 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 22.9 μg | (8 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 3.9 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 342 mg | (9 %) | ||
| Calcium | 45 mg | (5 %) | ||
| Magnesium | 43 mg | (14 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 2.5 μg | (1 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 53.4 mg | |||
| Cholesterol | 0.1 mg | |||
| Complete sugar | 6 g |
Development of this recipe:
EAT-SMARTER
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Ingredients
for
4
- Ingredients
- 6 ozs Pearl barley
- 1 l Vegetable broth
- 1 pomegranate
- 1 bunch parsley
- 2 Tbsps Shelled pistachio
- 1 Tbsp lemon juice
- 2 Tbsps olive oil
- salt
- peppers
Preparation steps
1.
Bring the barley in the vegetable stock to the boil and cook over a medium heat for about 20 minutes. Then drain in a sieve, rinse cold and drain.
2.
In the meantime, cut the pomegranate in half and remove the seeds from the fruit. Wash parsley, shake dry and chop leaves. Chop the pistachios.
3.
Mix the barley with parsley, pomegranate seeds, pistachios, lemon juice and olive oil and season to taste with salt and pepper.
