Pear and barley salad
Prep Time:
30 minutes
Cook Time:
20 minutes
Serves:
6 Servings
Serving Size:
1 cup (250 mL)
Dinner
Loaded with delicious, fresh ingredients including green Anjou pears, barley, chickpeas and arugula, this recipe not only tastes great but it provides over 15% of your recommended daily fibre in one serving. Fibre helps to slow the rate of release of carbohydrate foods into our blood and so helps with blood sugar management.
Ingredients
Salad:
- 1/4 cup (60 mL) walnuts
- 1 cup (250 mL) uncooked barley (2 cups cooked)
- 1 can (540 mL) drained, rinsed chickpeas (about 1-1/2 cups)
- 2 green Anjou pears, chopped
- 1/4 cup (60 mL) chopped sun dried tomatoes
- ½ cup (125 mL) crumbled light feta
- 1/4 cup (60 mL) chopped fresh parsley
- 2 cups (500 mL) baby arugula
Dressing:
- 3 Tbsp (45 mL) finely chopped red onion
- 1/4 cup (60 mL) apple cider vinegar
- 1/4 cup (60 mL) olive oil
- 1 tsp (5 mL) dijon mustard
- 1 tsp (5 mL) maple syrup
- 1 tsp (5 mL) dried oregano
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) pepper
Instructions
- Cook barley according to package instructions. Drain.
- Add minced onion in a small bowl with the vinegar and let marinate while you prep the salad.
- Add cooked barley, chickpeas, pear, sun dried tomatoes, arugula, parsley, walnuts, and feta into a large bowl.
- Add remaining dressing ingredients into the bowl with the vinegar and red onion and whisk until combined. Pour dressing over salad mixture and toss to coat.
Recipe Video
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| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 230 | |||
| Fat 12 g | 16 % | ||
| Saturated Fat 2.5 g + Trans Fat 0.1 g | 13 % | ||
| Cholesterol 10 mg | |||
| Sodium 260 mg | 11 % | ||
| Carbohydrate 27 g | |||
| Fibre 5 g | 18 % | ||
| Sugars 5 g | 5 % | ||
| Protein 8 g | |||
