Barley and Bean Salad
By Ralph Villers
With help from Patti Villers
We tolerated a Nor’easter last week, so we are thinking about a summer salad. Further, we have been looking for another use for barley. Of course, just about everybody has probably had barley in a soup, as did we last week. However, we are intrigued about other uses of this grain.
There are nutritional benefits found in barley. Barley contains high levels of dietary fiber and selenium (a type of antioxidants). Recent studies showed that a diet high in beta-glucan from barley helps lower blood LDL (‘bad’) cholesterol. Barley may also help stabilize blood glucose levels. High beta-glucan levels in the may be one of the reasons for the improved blood glucose and lipid levels among diabetics in clinical trial at the University of Alberta.
This recipe was adapted from the Better Homes and Gardens New Cook Book
Barley and Bean Salad
Serves 4 as an entrée, or 6 as a side dish
For the salad:
1-1/4 cups chicken broth
1 cup quick cooking barley
1/2 (15 oz) can garbanzo beans
1 cup frozen peas
1/2 cup frozen corn
1/2 red pepper, cut into strips
1/4 cup green onion, chopped
2/3 cup vinaigrette (recipe below)
In saucepan, add barley and chicken broth, bring to a boil. Reduce to a simmer, cover, and cook 10-12 minutes or until all liquid is absorbed.
In a bowl, combine barley and all other ingredients with the vinaigrette.
Chill for at least four hours before serving
For the vinaigrette:
1/3 cup canola oil
1/3 cup rice wine vinegar
1 tbsp. dried oregano
1/2 tbsp. paprika
1/4 tbsp. dried mustard
1/4 tbsp. garlic powder
salt and pepper
Place all ingredients into a bowl and whisk together.
(Patti here: In addition to shopping for the ingredients and taking the photo, my only other contribution was taste- testing this recipe at dinner. It passed! It’s cruncherific.)
