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Mediterranean Barley Almond Salad

  • Mediterranean Barley Almond Salad

    Ingredients:

    • 2 cups low-sodium vegetable broth
    • 1 cup quick cook pearl barley
    • 1 15-ounce can kidney beans, drained and rinsed
    • 1 large red bell pepper, diced
    • 3/4 cup diced zucchini
    • 1/2 cup slivered almonds
    • 1/3 cup diced scallions
    • 2 tablespoons extra-virgin olive oil
    • 1 tablespoons balsamic vinegar
    • salt and pepper to taste

    Directions:

    1. Bring vegetable broth to a boil in a medium pot.
    2. Stir in barley.
    3. Cover and reduce heat; simmer 10 to 12 minutes or until tender.
    4. Meanwhile, place kidney beans, bell pepper, zucchini, almonds*, and scallions in a large salad bowl.
    5. Transfer cooked barley to colander and rinse with cold water (both to cool it down and keep it from getting sticky).
    6. Transfer cooled, drained barley to salad bowl.
    7. Add oil, vinegar, salt, and pepper to taste; toss and serve.

    8. *To roast slivered, chopped or sliced almonds: Spread in an ungreased baking pan. Place in 350 F oven and bake 5 to 6 minutes or until golden brown and fragrant; stir once or twice to assure even browning. Note that almonds will continue to roast slightly after removing from oven.

    Yield:

    4 servings

    Source:

    Dana-Farber/Brigham and Women's Cancer Center

  • Nutrition Tip

    Including adequate amounts of fiber in your diet has a variety of health benefits, including bowel regularity and a feeling of fullness that can help prevent overeating. A diet that is high in fiber may also reduce the risk of developing colon cancer and help lower blood cholesterol levels.

    Foods high in fiber include barley and fresh fruits and vegetables, as included in this salad recipe. Barley also adds a chewy and nutty flavor to this delicious dish.

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