No. of calories per serving: 201
No. of servings in this recipe: 6
Description:
This is a delicious and healthy salad. Barley is one of the carbohydrates which has 'resistant' starch which helps control hunger and thus help you lose some weight as compared to other cereals. Barley contains a type of fiber which 'resists' being digested. Thus, it helps stabilize blood sugar levels and may lower your risk of diabetes. Enjoy this salad at dinner to get maximum benefits.
Ingredients:
For dressing:
Garlic – 4 small cloves
Balsamic vinegar – 3 tbsp
Olive oil – 2 tbsp
Roasted Cumin powder – ¾ tsp
Salt – 1/2 tsp
Black pepper – ¼ tsp
For salad:
Water – 3 cups
Salt – ½ tsp
Barley – 1 cup
American corn kernels, cooked – 1.5 cups
Onion, chopped fine – 1tablespoon
Tomatoes, chopped into a small dice – 2 medium
Cucumber, chopped the same size as tomatoes – ½ cup
Green chilies, seeded and minced – 1 (optional)
Green coriander leaves, chopped fine – 2 tbsp
Method:
Cook garlic cloves in boiling water for 5 minutes, peel and smash
Make the dressing by combining all the dressing ingredients. Set aside
Bring 3 cups warm water to boil. Add ½ tsp oil and the barley. Cook barley until it is just tender, about half an hour. Drain the barley and rinse under cold water to cool.
Transfer barley to a salad bowl. Add the rest of the ingredients except the coriander leaves and mix well.
Pour dressing on the salad and toss lightly. Cover and refrigerate the salad.
Mix the coriander leaves just before serving.
Nutrient Information: Protein 5.58 g, Fat 5.40 g, Carbohydrates 33.90 g, Total Dietary Fiber 2.81 g, Calcium 16.86 mg, Sodium 398.20 mg, Potassium 208.32 mg, Folic Acid Total 19.30 mcg, Carotene 263.09 mcg.
Source: www.NutritionVista.com
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