Pearl Barley Salad with Blood Oranges, Capers and Olives
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
476
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 476 cal. | (23 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 12.1 μg | (20 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 4.2 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 383 mg | (10 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 grams Pearl barley
- 1 onion
- 100 grams Olives
- 2 Tbsps Caper
- 2 Blood orange
- 3 Tbsps White vinegar
- 6 Tbsps olive oil
- salt
- freshly ground peppers
Preparation steps
1.
For the salad: Place the pearl barley in a sieve and rinse with cold water. Place the barley in a pot with 750 ml (approximately 3 1/4 cup) of water. Cover and simmer over low heat until tender, about 25 minutes. Drain and allow to cool.
2.
Peel and dice the onion. Remove the pits from the olives and slice. Zest 1/2 an orange. Peel the remaining oranges with a sharp knife and segment with a knife. Reserve the excess juice.
3.
For the dressing: In a bowl, whisk the reserved orange juice with the vinegar and oil, and season with salt and pepper to taste.
4.
For serving: In a bowl, stir the barley with the onions, olives, capers, orange segments and dressing until thoroughly combined. Serve sprinkled with the orange zest.
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