Barley Tangerine Salad with Almonds
Barley Tangerine Salad with Almonds - Delicious mix of fruity and spicy ingredients
Healthy, because
Even smarter
Nutritional values
Barley barley offers digestive fiber and nerve-strengthening B vitamins. Barley also provides a good portion of minerals such as potassium and calcium for metabolism and bones. Cranberries are the perfect anti-aging food: thanks to their high antioxidant content, the berries effectively protect us against free radicals and thus the skin from aging processes.
If you like, you can also replace the barley with another cereal or pseudo cereal of your choice, such as rice, quinoa, millet, or buckwheat. The cranberries can also be well replaced by raisins.
(Percentage of daily recommendation)
| Calorie | 512 cal. | (24 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 82 g | (55 %) | ||
| Sugar added | 12 g | (48 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 5.6 μg | (9 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 29 μg | (10 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 527 mg | (13 %) | ||
| Calcium | 114 mg | (11 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 100 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 28 g |
Ingredients
- Ingredients
- 36 ozs Vegetable broth
- 10 ozs Pearl barley
- 5 Mandarin orange
- 2 ¼ ozs Almond slivers
- 1 onion
- 1 Tbsp olive oil
- 1 generous pinch cinnamon
- 2 tsps Garam Masala (Indian spice blend)
- ½ tsp ground Cumin
- 1 tsp ground Turmeric
- 2 Tbsps liquid honey
- 3 Tbsps White vinegar
- 3 ozs dried Cranberry (without sugar)
- 4 sprigs cilantro
- Iodized salt (With fluoride)
- peppers
Preparation steps
Bring the stock to the boil and simmer the pearl barley in it for 35 minutes over low heat. Then drain well and let cool for about 5 minutes.
Meanwhile, halve 1 tangerine and squeeze out juice; peel and slice remaining tangerines. Roast almond slivers in a hot pan without fat over medium heat for 3 minutes and then let cool. Peel and halve the onion and cut into fine strips.
Heat oil in a frying pan. Add onion strips and sauté for 2 minutes over medium heat. Add cinnamon, garam masala, cumin and turmeric, drizzle with honey and let it caramelize slightly in 3 minutes. Deglaze with vinegar, tangerine juice and a little water, mix in cranberries and remove from heat.
Wash the coriander, shake dry and pluck off the leaves, setting some aside. Mix the barley barley and coriander with the onion mixture, season with salt and pepper and arrange on a platter with the mandarin orange slices. Sprinkle almond slivers and cilantro leaves over the barley and tangerine salad.
