Looking for a simple way to bulk up the nutrients of dinner salads? Add a whole grain like barley. According to FitSugar, consuming barley could lead to lower cholesterol levels.
Although she recommends using hulled barley, this recipe calls for pearled barley. After it's cooked, the hearty grain is tossed with cooling yogurt, crisp apples, and crunchy celery.
The entire mixture is served on a bed of arugula, making for a salad that is filling, healthy, and delicious. To check out the recipe,
1/2 cup pearled barley
kosher salt and pepper
1/2 cup plain low-fat yogurt
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
2 stalks celery, sliced
1 apple, cut into 1/2-inch pieces
1/4 cup fresh mint, chopped (optional)
2 bunches arugula, thick stems removed (about 6 cups)
- In a medium saucepan, combine the barley, 1 1/2 cups water, and 1/2 teaspoon salt and bring to a boil. Reduce heat to medium-low, cover, and simmer until the barley is tender and the water is absorbed, about 30 minutes. Drain, spread on a rimmed baking sheet or tray, and let cool.
- Meanwhile, in a large bowl, whisk together the yogurt, oil, lemon juice, mustard, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
- Add the celery, apple, cooled barley, and mint (if using). Toss to combine.
- Divide the arugula among bowls. Top with the barley salad.
- Salads, Main Dishes