Warm Barley Salad
Dishes with barley make you full for a long time thanks to plenty of dietary fiber. Pearl barley, also contains mucilage, which soothes a sensitive digestive system.
Warm barley salad can be well varied depending on the season. Thus, it can be transformed into a springtime version by adding ingredients such as green asparagus, radishes and fresh spinach.
(Percentage of daily recommendation)
| Calorie | 392 cal. | (19 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.1 g | (47 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 250.3 μg | (417 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 296 μg | (99 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 0.1 μg | (0 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 196 mg | (206 %) | ||
| Potassium | 1,673 mg | (42 %) | ||
| Calcium | 112 mg | (11 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 190 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 4 ozs beets
- 4 Tbsps olive oil
- 1 sprig rosemary
- 22 ozs Brussels sprouts
- 1 small Hokkaido pumpkin (or 12 oz butternut squash)
- ½ tsp Caraway
- peppers
- 5 ½ ozs Pearl barley
Preparation steps
Wash, clean, peel, and cut beet into bite-sized pieces. Mix with 2 tablespoons olive oil and spread on a baking tray lined with baking paper. Cook in a preheated oven at 180 °C / 350 °F for 15 minutes.
Meanwhile, wash rosemary, shake dry and pluck off needles. Clean and wash Brussels sprouts and pumpkin. Cut squash in half, remove seeds and roughly dice; cut Brussels sprouts in half. Mix with remaining olive oil and add to beet on baking sheet. Sprinkle with cumin, rosemary needles, salt and pepper and cook for another 20 minutes.
Parallel cook barley in boiling salted water for about 20 minutes, drain and drain.
Arrange drained barley together with oven vegetables on plates and serve warm barley salad immediately.