The Pioneer Woman Tasty Kitchen
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Barley Salad

4.67 Mitt(s) 3 Rating(s)3 votes, average: 4.67 out of 53 votes, average: 4.67 out of 53 votes, average: 4.67 out of 53 votes, average: 4.67 out of 53 votes, average: 4.67 out of 5

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Level: Easy

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Description

Barley is one of those often forgotten about grains. It is full of fiber and has a great, nutty flavor. It is very versatile! Barley is often used as a cereal grain or in a soup, but it can also be a great addition to casseroles or used as a side dish.

In addition to FIBER, barley is also a great source if niacin, which is a B-vitamin. Niacin can reduce platelet aggregation and can also help to reduce cholesterol levels.

Ingredients

  • 1-¾ cup Low Sodium Chicken Broth
  • 1 cup Quick Barley, Raw
  • ¼ cups Olive Oil
  • 2 Tablespoons Lemon Juice
  • ½ Tablespoons Balsamic Vinegar
  • 2 Tablespoons White Wine (optional)
  • ½ teaspoons Garlic Powder
  • 1 teaspoon Salt
  • ½ cups Cherry Tomatoes, Halved
  • ¼ cups Green Onion, Chopped
  • ¼ cups Cucumber, Peeled, Seeded, And Chopped
  • 1 Tablespoon Fresh Mint, Chopped
  • ¼ cups Reduced Fat Feta, Crumbled

Preparation

Bring chicken broth to a boil. Add quick barley and reduce heat to simmer, and simmer for 10-12 minutes or until barley is tender. Drain excess broth if needed. Transfer barley to a medium bowl.

In small bowl, mix olive oil, lemon juice, balsamic vinegar, white wine, garlic powder, and salt. Add dressing to barley and stir in tomatoes, onion, cucumber, mint, and feta cheese.

Chill or serve warm!

Nutrition Information per 1/2 cup serving: 224 calories, 11 g fat, 7 g protein, 22 g carbohydrates, 6 g fiber

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3 Reviews

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Kelly on 8.20.2017

This had great flavor, although I would probably use a different grain next time like bulgur.

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gochelsie1 on 9.16.2012

This is DELICIOUS!

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nerdycool on 1.22.2012

I had half a box of barley just sitting in my cupboard so I tried this… fantastic! I had a number of omissions though. I had to leave out the wine because I am pregnant, and I left out the balsamic vinegar, green onions and mint simply because some in our house don’t care for them. Our barley also was the long-cooking kind, so I had to adjust the cooking time and amounts of liquid & barley according to the box. With all that though, it was a big hit! My favorite part is running across a chunk of feta and tomato in the same bite! I can easily see this becoming a staple summer side dish when chilled, as well as a warm filling side during the winter. So versatile!

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