Easy Barley Salad with Chickpeas and Pears
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When it comes to grain-based salads I tend to gravitate towards rice salad and quinoa salad (not technically a grain, but I think of it as one). That said, I recently started using barley to make a grain-based salad and it might just be my new fave! The barley salad I’m sharing today is loaded with so many delicious (and healthy) ingredients. In addition to the barley, there’s chickpeas, toasted walnuts, feta and arugula so it kind of has a Mediterranean vibe. I’ve also added pears in there for a bit of sweetness and crunch. Everything is tossed in an apple cider vinegar dressing which definitely takes this salad to another level. Truth be told, the first time I made it, I ate it for breakfast and lunch the next day… I couldn’t get enough! The reason I love grain-based salads is because they are so filling! You still get all the benefits of the fruits and veggies packed in the salad, but you also get more volume and the grains fill you up. As a volume eater, I love feeling full without feeling bloated or heavy and this salad does just that. Cooking Barley for SaladsThere are two different types of barley (hulled and pearl). For this salad we’re using pearl barley. It’s a bit more processed, but it’s easier to find at grocery stores and it also cooks faster than hulled. In general, barley is cooked similarly to farro. You add the grains and water (or stock) to a saucepan, bring to a boil and then cover and lower to a simmer. If you use pearl barley, it will cook quicker (about 25 minutes) than hulled barley (about 40 minutes). You’ll know the barley is done when it has increased in size and is soft and chewy. You can add more water as it cooks if needed. Feel free to cook to your desired texture! You can either let the barley absorb all of the water in the pot or drain out the excess. When cooking barley for a salad I like to rinse the barley with cold water right after it’s done cooking. This cools it off, rinses away the released starch and keeps it from continuing to cook. The starch it releases into the cooking liquid makes it a great thickener for soups or even barley risotto. Barley NutritionI don’t feel like barley gets as much love as other grains, but it’s a whole grain and a great source of soluble fiber that can help lower cholesterol and help control blood sugar. It also has important vitamins and minerals like manganese, selenium, thiamine and magnesium. Barley also contains antioxidants which help prevent and repair cell damage. (Source) Fiber-Packed PearsI’ve added pears to this salad for a hint of sweetness and crunch. I love pears when they’re in season! Besides being delicious, they are packed with important nutrients like fiber. 1 pear has 6 grams of fiber, 21% of the daily recommended fiber. They’re also high in folate, vitamin C, potassium and antioxidants. Make sure you leave the skin on your pears when possible to get the most out of the fruit – most of the fiber and antioxidants are in the skin! Pear Barley Salad Ingredients:
I also make a vinaigrette dressing that I highly recommend pairing with this salad! For the dressing you need red onion, apple cider vinegar, olive oil, maple syrup, dijon mustard, dried oregano, salt and pepper. So simple and so delicious! Meal Prep Barley SaladThe great thing about this salad is that you can totally prep it in advance because the ingredients hold up well with the dressing and doesn’t get soggy. This makes it great to meal prep for the week, but it’s also perfect for potlucks and cookouts. Customize This Salad!You can absolutely customize this salad based on your personal preference or what’s available to you at the time. If pears aren’t in season, apples would make a great substitute. Don’t have chickpeas? Swap in a different bean. Only have spinach on hand? That is the perfect swap for arugula! Don’t have barley? Use a different grain! I think brown rice or farro would also be delicious in this salad. Let me know in the comments if you try any of these swaps. Here Are More Grain-Based Salads You Might Enjoy:
If you try this barley salad please be sure to leave a comment and star rating below letting me know how it turned out. Your feedback is super helpful for the EBF team and other readers. Barley Salad with Chickpeas and Pears
DescriptionThis hearty barley salad is packed with chickpeas, walnuts, crunchy pears, sun dried tomatoes and parsley. It’s such a flavorful combo and is perfect for meal prep and potlucks. Ingredients
Dressing
Instructions
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Nutrition
Keywords: pear barley salad The post Easy Barley Salad with Chickpeas and Pears appeared first on Eating Bird Food. Recipes via Eating Bird Food https://ift.tt/1L45wsH May 29, 2020 at 07:04AM #recipies
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The Flat Belly FixThis is the only 21-day rapid weight loss system that allows you to easily lose an average of 1 lb a day for 21 days without feeling hungry or deprived. The unique and brand new techniques used in this System are proven SAFE. And they do not cause the rebound weight gain common to all the other rapid weight loss systems that are not backed by the latest science. The Flat Belly Fix System takes advantage of a recent scientific discovery that proves the effective weight loss power of an ancient spice. Combined with other cutting-edge ingredients in the patent-pending Flat Belly Fix Tea™ — that you can make right in your own kitchen in minutes — this System is the quickest, easiest and most enjoyable way to quickly get the body you desire and deserve. Click HereCategories
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