Barley Salad

Foods that Fight Disease Sample Recipes, Salads.
If you don't have a bottle of wine open, you can easily substitute the same amount of orange juice for an infusion of citrus and vitamin C.

Barley Salad


Quantity Ingredients
2.5 cups / 625 ml water
1/2 cup / 125 ml dry white ine
1 cup / 250 ml pot barley
2 tbsp / 25 ml extra virgin olive oil
2 tbsp / 25 ml white wine vinegar
1 tbsp / 15 ml freshly squeezed lemon juice
1 tsp / 5 ml Dijon mustard
1/2 tsp / 2 ml coarse sea salt
2 carrots, shredded
1/4 cup / 50 ml sliced pitted black olives
2 tbsp / 25 ml capers
2 green onions, finely sliced


In a medium saucepan, bring water and wine to a boil.  Add barley; cover and simmer for 1 hour or until barley is tender. Remove from heat, drain any excess liquid, and set aside let cool.

In a small bowl, whisk together olive oil, vinegar, lemon juice, mustard and salt.

Combine barley with carrots, olives, capers and onions.  Drizzle with the vinaigrette, tossing to combine. Cover and refrigerate for 2 hours before serving.

Serve cold or at room temperature.

Serves 6

Per ¾ cup serving: 192 cal, 4 g pro, 6 g total fat (1 g sat. fat), 30 g carb, 4 g fibre, 0 mg chol, 444 mg sodium

Excellent source of vitamin A

Source: Foods that Fight Disease