Friday, July 27, 2012

Summer Barley and Bean Salad!

I'm Linking this recipe up with Amee's Savory Dish's Fit and Fabulous Friday's, Linky Party! It's a "healthy blog", and thought this recipe would be perfect for the party!

I love Barley. Have you ever tried it? My Mom use to make a delicious "Beef and Barley Soup", when I was growing up, and I loved it. I have found a new love for Barley, you can cook it just like pasta in boiling hot water, but for about 40 minutes, instead of like 7 minutes for pasta. Barley is a grain and needs to cook longer, but when it's done, it's so delicious, so tender, and perfect for a Summer salad, or better yet a Summer Bean and Barley Salad.

Doesn't this look DELICIOUS!!!

Barley is very how on the glycemic index, you know foods that are low in carbs, and won't raise your blood sugar. This is perfect for me. I like to substitute Barley for rice in dishes and you know, I do not miss the rice at all.

Try this salad, you will love it, and start eating Barley!

Summer Bean and Barley Salad

2 stalks of celery chopped small
1/2 red onion minced
1 whole cucumber peeled and chopped small
1 can Red Kidney Beans drained and rinsed
1 can Garbanzo Beans (Chick Peas) drained and rinsed
1/2 cup grape tomatoes quartered
3 TBS chopped fresh Parsley
1 cup cooked Barley

In a stock pot bring water to boil, salt it and add the uncooked Barley just like you were cooking pasta, cook for about 1/2 hour stirring once in a while. After 20 minutes test the barley taste one, and see how soft it is, does it have to cook longer, or is it soft. Barley should be soft, but not mushy.

Cooked Barley!

Drain the water and rinse the barley in cold water, you do not want it hot at this point.

In a big bowl, add all the chopped veggies, beans, parsley, and add the barley.

I usually make my own Italian Dressing, but I also use Good Season's Italian Dressing the kind in the packets where you add the oil, vinegar and water, it's really good!

Homemade Italian Dressing

1 cup of olive oil or canola oil
1/4 cup cider vinegar or balsamic vinegar
1 tsp, oregano
1 tsp. Italian seasoning
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. salt
1 tsp. ground pepper
1 TBS sugar
1 TBS spicy brown mustard (yes it makes the dressing!)

Mix all the ingredients together with a whisk, or put in a jar and shake really well. Now taste it, what does it need, more salt, pepper, or sugar? Add it, always taste your food!

Toss the Bean Salad with about 1/4 cup of the Italian Dressing, chill for about 1 hour. Enjoy!


1 comment:

Amee Livingston said...

Liz, so thrilled to have you at Fit and Fabulous Fridays!! This salad is gorgeous! Please come back soon. ;)