Seasonal Kitchen
Barley Salad with Pumpkin, Leeks, and Cranberries
(1 vote)
(1 vote)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
355
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 355 cal. | (17 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 6.7 g | (22 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 35.9 μg | (60 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 108 μg | (36 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 720 mg | (18 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 145 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 18 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 7 ozs Pearl barley
- 14 ozs Vegetable broth
- 1 sm stalk Leeks
- 18 ozs Pumpkin (or butternut squash)
- 2 Tbsps Canola oil
- 1 garlic clove
- 2 ozs dried Cranberry
- salt
- freshly ground peppers
- 1 pinch cinnamon
- ¼ tsp ground Coriander
- ¼ tsp ground Cumin
- 2 Tbsps lemon juice
- 2 Tbsps Apple balsamic vinegar
- 2 Tbsps Nut oil (such as almond, walnut or pumpkin oil)
- Cress (for garnish)
Preparation steps
1.
Rinse the barley in a colander until the water runs clear. Place in a pot along with the vegetable broth and bring to a boil. Simmer until al dente, about 30 minutes.
2.
Rinse and thinly slice the leeks into rings. Cut the pumpkin flesh into approximately 3/4 to1-1/8 inch cubes.
3.
Heat 2 tablespoons of the canola oil in a large skillet. Peel and press the garlic. Add the leeks, pumpkin and garlic to the skillet, and cook until tender, about 10 minutes.
4.
Drain the barley. In a bowl, combine the barley with the pumpkin mixture and cranberries. Season with salt and pepper to taste, as well as the cinnamon, coriander, cumin, lemon juice and vinegar. Toss the barley mixture with the nut oil. Serve garnished with the cress.
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