Pearl Barley Salad with Vegetables
Pearl Barley Salad with Vegetables - Simple, but really tasty and rich in vital substances
Healthy, because
Even smarter
Nutritional values
The cereal donates plenty of beta-glucans. These soluble dietary fibers serve as food for the beneficial bacteria in our stomach and thus promote healthy intestinal flora. Menthol, the essential oil from mint, has a cooling effect and relieves mild tension headaches, such as those that occur during a hangover, just as reliably as a tablet.
If you like, serve a refreshing yogurt dip with the salad - it's a wonderful flavor and provides a good portion of protein and bone-strengthening calcium.
(Percentage of daily recommendation)
| Calorie | 357 cal. | (17 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.8 g | (33 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 236.9 μg | (395 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 162 μg | (54 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 133 mg | (140 %) | ||
| Potassium | 788 mg | (20 %) | ||
| Calcium | 130 mg | (13 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 219 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 28 ozs Vegetable broth
- 7 ¼ ozs Pearl barley
- 14 ozs Broccolini
- 9 ozs Peas (freshly split or frozen)
- salt
- 28 ozs Zucchini
- 1 handful mint
- 2 Tbsps balsamic vinegar
- 2 Tbsps Lime juice
- 3 Tbsps grapeseed oil
- peppers
Preparation steps
Bring the broth to a boil. Sprinkle in pearl barley and cook on low heat for 30 minutes. Then drain well and leave to cool.
Meanwhile, clean broccoli, wash, cut in half or thirds. Cook broccoli with peas in boiling salted water for 3 minutes; rinse and drain. Clean zucchini, wash and quarter lengthwise. Wash mint, shake dry and pluck leaves.
Put all the prepared ingredients in a bowl. Mix balsamic vinegar with lime juice, grape seed oil, salt and pepper and pour the dressing over the salad.
