Barley, blueberry and watercress salad
Enjoy a refreshing and nutritious barley, blueberry, and watercress salad! Packed with hearty pearl barley, crisp green beans, tender asparagus, and juicy blueberries, this salad is elevated with a lemony olive oil dressing, crunchy walnuts, and creamy feta cheese. Perfect for a light lunch or a vibrant side dish.
- 03 May 2024
- Cook time 30 min
- Prep time 15 min
- 4 Servings
- 9 Ingredients
This Barley, Blueberry, and Watercress Salad is a refreshing and nutritious dish that combines the wholesome goodness of pearl barley, the crispness of green beans and asparagus, and the vibrant flavors of blueberries and watercress. Topped with crunchy walnuts and tangy feta cheese, it's a perfect salad for any season and can be served as a light main or a hearty side dish.
Ingredients:
Instructions:
- Rinse ½ cup pearl barley under cold water.
- In a medium saucepan, bring 1½ cups of water to a boil.
- Add the rinsed barley, reduce the heat to low, cover, and simmer for about 25-30 minutes, or until the barley is tender and most of the water is absorbed.
- Drain any excess water and set the barley aside to cool.
- Trim the ends of ¾ cup of green beans and cut them into bite-sized pieces.
- Trim the tough ends of ¾ lb of asparagus and cut them into 1-2 inch pieces.
- Bring a large pot of salted water to a boil.
- Add the green beans and asparagus to the boiling water and cook for 2-3 minutes, until they are bright green and just tender-crisp.
- Immediately transfer the vegetables to a bowl of ice water to stop the cooking process.
- Once cooled, drain the vegetables and set them aside.
- In a small bowl, whisk together 2 tbsp of olive oil and ⅓ cup of lemon juice until well combined.
- In a large mixing bowl, combine the cooked barley, blanched green beans, and asparagus.
- Add 1 tbsp of watercress, 1 cup of blueberries, and 2 tbsp of walnuts.
- Pour the lemon and olive oil dressing over the salad and toss gently to combine all the ingredients evenly.
- Gently fold in ⅓ cup of crumbled feta cheese.
- Serve the salad immediately or chill it in the fridge for 30 minutes to allow the flavors to meld.
- Enjoy as a refreshing light meal or a side dish.
Tips:
- To save time, cook the pearl barley in advance and store it in the refrigerator until you are ready to assemble the salad.
- Blanch the green beans and asparagus in boiling water for 2-3 minutes, then immediately transfer them to an ice bath to retain their bright color and crisp texture.
- For an extra burst of flavor, lightly toast the walnuts in a dry pan over medium heat until fragrant before adding them to the salad.
- Use fresh lemon juice for the dressing to achieve the best taste. Adjust the amount according to your preference.
- If you prefer a vegan version, substitute the feta cheese with a plant-based cheese alternative.
This Barley, Blueberry, and Watercress Salad is not only visually appealing but also rich in diverse flavors and textures. The combination of fresh produce with the nutty barley and creamy feta creates a balanced and satisfying meal. Enjoy this salad on its own or pair it with your favorite protein for a complete and wholesome dining experience.
| Nutrition Facts | |
|---|---|
| Serving Size | 250 grams |
| Energy | |
| Calories 260kcal | 10% |
| Protein | |
| Protein 10g | 7% |
| Carbohydrates | |
| Carbohydrates 36g | 11% |
| Fiber 9g | 23% |
| Sugar 8g | 8% |
| Fat | |
| Fat 16g | 19% |
| Saturated 4.07g | 14% |
| Cholesterol 16mg | - |
| Vitamins | |
| Vitamin A 80ug | 9% |
| Choline 40mg | 7% |
| Vitamin B1 0.29mg | 24% |
| Vitamin B2 0.39mg | 30% |
| Vitamin B3 2.92mg | 18% |
| Vitamin B6 0.37mg | 22% |
| Vitamin B9 88ug | 21% |
| Vitamin B12 0.32ug | 13% |
| Vitamin C 22mg | 24% |
| Vitamin E 1.51mg | 10% |
| Vitamin K 70ug | 60% |
| Minerals | |
| Calcium, Ca 150mg | 12% |
| Copper, Cu 0.46mg | 0% |
| Iron, Fe 3.45mg | 31% |
| Magnesium, Mg 66mg | 15% |
| Phosphorus, P 220mg | 18% |
| Potassium, K 450mg | 13% |
| Selenium, Se 16ug | 30% |
| Sodium, Na 230mg | 15% |
| Zinc, Zn 2.03mg | 18% |
| Water | |
| Water 180g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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