Barley is one of the oldest cultivated grains and, yes, it does contain gluten. But the fiber in barley is particularly healthy, and may help lower cholesterol even more efficiently than the fiber found in oats! This whole grain cooks just like rice - combine it with water or stock in a 3:1 ratio and cook on your stove top.

Source: Shape
Advertisement

Ingredients

For the barley:
For the salad:

Directions

For the barley:
  • Put the barley spelt mixture, water, and a pinch of salt in a small saucepot. Bring to a boil and then reduce heat to medium low and simmer for 15 minutes until the water has absorbed. Remove from the heat and cool.

    Advertisement
For the salad:
  • In a large bowl, mix together the cooled grains, chicken, cucumbers, tomatoes, sundried tomatoes, feta, sumac, zest, lemon juice, oil, red pepper flakes, sunflower seeds, mint, and a pinch of salt to taste.

Instructions Checklist
Instructions Checklist
To assemble:
  • Divide into four portions and enjoy.

Tips

Recipe provided by Abbey Sharp, R.D., of AbbeysKitchen.com

Nutrition Facts

259 calories; 10.5 g total fat; 2 g saturated fat; 198 mg sodium. 23 g carbohydrates; 6 g fiber; 4 g sugar; 23 g protein;

Reviews