Recipe: Mediterranean barley salad
Total time: 1 hour and 10 minutes plus chilling time for the salad
Servings: 6 to 8
Note: Adapted from “The Hip Chick’s Guide to Macrobiotics” by Jessica Porter. Umeboshi (plum) vinegar can be found at Whole Foods and Asian markets.
2 tablespoons lemon juice
1 tablespoon Dijon mustard
Pinch plus 1/2 teaspoon sea salt, divided
2 tablespoons sherry vinegar or 1 tablespoon apple cider vinegar plus 1 tablespoon umeboshi vinegar
1 tablespoon minced shallot
1/4 cup olive oil
5 cups water
2 cups pearl or hulled barley
2 bay leaves
2 tablespoons chopped fresh oregano or 2 teaspoons dried and crumbled
1/3 cup pitted and chopped kalamata olives
1/3 cup drained capers
1/2 cup toasted pine nuts
1/4 cup finely chopped green onions
1. To make the dressing, combine the lemon juice, mustard, pinch sea salt, vinegar, shallot and olive oil in a medium bowl and set aside.
2. To prepare the salad, bring the water to a boil in a large saucepan. Add the barley with the remaining salt and bay leaves. Simmer until the barley is tender and all of the water is absorbed, 45 minutes to 1 hour total cooking time. Remove from heat and cool.
3. Place the barley in a large bowl, and stir in the dressing and oregano. Cover and chill for about 2 hours or until ready to serve. Before serving, gently stir in the olives, capers, pine nuts and green onions.
Each of 8 servings: 311 calories; 6 grams protein; 42 grams carbohydrates; 9 grams fiber; 14 grams fat; 1 gram saturated fat; 0 cholesterol; 561 mg. sodium.
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