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Apple-Barley Salad with Walnuts
Nb persons: 4
Yield: 3/4 cup
Preparation time:
Total time:
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This is one of my go-to fall favorites. Serve this seasonal salad as an accompaniment to roasted pork or as a meatless main dish along with a naturally low-carb roasted winter squash and a tossed green salad. Besides providing carbohydrates from a whole grain, this salad boasts a ton of fall flavors. The preparation is lower in sodium** and contains other health-promoting ingredients such as extra virgin olive oil, apple and apple cider vinegar and cinnamon. The dressing is sweetened only with apple cider. I love to serve it at room temperature, although it is just as good served warm by keeping the barley warm until mixing with the other salad ingredients. | |
For the Dressing: | |
1/2 tsp. | lemon juice |
2 tbsp. | extra virgin olive oil |
3 tbsp. | apple cider, or unsweetened apple juice |
1 tbsp. | apple cider vinegar |
1/4 tsp. | dried thyme, crushed between fingers |
1/2 tsp. | cinnamon |
2 tsp. | fresh mint, finely chopped, plus a few extra whole leaves for garnish |
1/4 tsp. | kosher salt, or sea salt |
1/8 to 1/4 tsp. | freshly ground black pepper, depending on your preference |
For the Salad: | |
3 cups | cooked pearl barley, * |
1 medium | Fuji Apple, approx. 5.5 oz.; Substitute Gala or HoneyCrisp |
1/2 cup | walnut pieces, coarsely chopped |
1. Prepare pearl barley. Set aside. | |
2. Make dressing. Combine the lemon juice, extra virgin olive oil, apple cider, apple cider vinegar, dried thyme, cinnamon, kosher salt and freshly ground black pepper in a small bowl and mix well. | |
3. Cut apple by making four slices around the core. Slice each quarter thinly. Add to a medium mixing bowl along with the cooked barley and the coarsely chopped walnuts and mix well. | |
4. Pour dressing over salad and combine well with a spoon. Spoon servings onto 4 plates and garnish with additonal mint leaves. | |
5. Serve immediately or refrigerate extras for later. Bring to room temperature before serving for the best flavor. | |
* I cook an entire 1 lb. bag of pearled barley so I can freeze half for another recipe. To cook the entire bag, combine 5 cups water with the contents of the bag of barley in a medium saucepan and bring to a boil. Lower the heat to low and simmer the barley, covered, for 35-45 minutes until all the liquid is absorbed, stirring once or twice during cooking. To prepare 3 cups cooked, follow package directions using 1 cup dry barley. | |
**A low-sodium portion contains 140 mg of sodium or less. This contains 150 mg. per portion. You can eliminate the salt or reduce the portion of salt to 1/8 tsp. |
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