Barley Apple Walnut Salad Recipe
A delicious mix of crunchy and chewy ingredients makes this barley apple walnut salad SO good.
Servings: 4
Calories: 258kcal
Ingredients
Salad Ingredients
- ½ cup barley
- 1 ½ cups water for soaking
- 1 ¼ cups water for cooking
- 6 cups loosely packed baby arugula leaves
- ¼ cup sliced celery
- 1 Gala apple cored and cut into small cubes; leave skin on
- ¼ cup chopped parsley
- ¼ cup walnuts soaked in enough water to cover them for 1 hour, rinsed and drained
- ⅓ cup Dressing (ingredients below)
Dressing Ingredients
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 tablespoons honey for vegan, use Agave Nectar instead of honey
- ½ teaspoon sea salt or to taste
- 1/16 to ⅛ teaspoon cayenne or hot paprika
Instructions
Salad Instructions
- Soak the barley in 1 ½ cups water overnight to make it more digestible and bring out its natural enzymes.
- Rinse the barley after soaking and cook it in 1 ¼ cups water.
- Bring the water to a boil.
- Reduce the heat to low, cover and simmer unti barley is tender, about 15 minutes.
- Drain and cool.
- In a large bowl, combine the barley with the celery, apple, parsley and walnuts.
- Add the arugula to the barley mixture, toss with dressing and serve.
Dressing Instructions
- In a 2-cup measuring cup or bowl, add the olive oil, lemon juice, honey (or agave), salt and cayene.
- Whisk to emulstify.
Nutrition
Calories: 258kcal | Carbohydrates: 35g | Protein: 5g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 6g | Sodium: 318mg | Potassium: 347mg | Fiber: 6g | Sugar: 15g | Vitamin A: 1101IU | Vitamin C: 15mg | Calcium: 79mg | Iron: 2mg