Pearl Barley Salad with Blood Oranges, Capers and Olives

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Pearl Barley Salad with Blood Oranges, Capers and Olives
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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
476
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie476 cal.(23 %)
Protein9 g(9 %)
Fat20 g(17 %)
Carbohydrates62 g(41 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E3.2 mg(27 %)
Vitamin K12.1 μg(20 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.5 mg(38 %)
Vitamin B₆0.2 mg(14 %)
Folate41 μg(14 %)
Pantothenic acid0.8 mg(13 %)
Biotin4.2 μg(9 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C42 mg(44 %)
Potassium383 mg(10 %)
Calcium71 mg(7 %)
Magnesium68 mg(23 %)
Iron3 mg(20 %)
Iodine4 μg(2 %)
Zinc1.7 mg(21 %)
Saturated fatty acids2.9 g
Uric acid99 mg
Cholesterol0 mg
Complete sugar10 g

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
How healthy are the main ingredients?
Oliveolive oilonionsalt

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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