8
Serves
Preparation time: 30 minutes
Cooking time: 40 to 45 minutes
As this delightful, colorful salad attests, sugar-lowering barley isn’t just for soups. Peas add even more sugar-busting, cholesterol-bashing soluble fiber. What’s more, the refreshing lemon dressing helps slow down your body’s conversion of carbohydrates into blood sugar. To turn this into a main-course salad, just add some diced cooked chicken, salmon, or firm baked tofu.
DRESSING
2 teaspoons freshly grated lemon zest
1/4 cup fresh lemon juice
1/4 cup finely chopped shallot
1 garlic clove, minced
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
1/3 cup extra-virgin olive oil
SALAD
1 cup pearled barley, rinsed (see Tip)
2 1/2 cups water
1/4 teaspoon salt, or to taste
1 1/2 cups (6 ounces/170 grams) snow peas or sugar snap peas
1 medium red bell pepper, seeded and diced
1 cup grated carrots (3–4 medium)
1/4 cup chopped fresh parsley
1/4 cup snipped fresh chives
1. To make the dressing: Whisk the lemon zest, lemon juice, shallot, garlic, 1/2 teaspoon salt, and pepper in a medium bowl. Gradually whisk in the oil.
2. To make the salad: Place the barley, water, and 1/4 teaspoon salt in a large saucepan and bring to a simmer over medium-high heat. Reduce the heat to low and cook, covered, until the barley is tender and most of the liquid has been absorbed, 40 to 45 minutes. Transfer to a large bowl and let cool, fluffing with a fork occasionally to prevent sticking.
3. Meanwhile, remove the stem ends and strings from the peas. Cut in half on the diagonal. Cook the peas in a large saucepan of lightly salted water or steam them until just tender, about 2 minutes. Drain and rinse with cold running water.
4. Add the peas, bell pepper, carrots, parsley, and chives to the barley. Drizzle the dressing over the salad and toss to coat well. One serving is 3/4 cup. To make ahead, prepare the dressing and salad and refrigerate in separate covered containers for up to 1 day. Toss the salad with dressing shortly before serving.
Per serving: 202 calories, 4 g protein, 25 g carbohydrates, 5 g fiber, 10 g total fat, 1 g saturated fat, 234 mg sodium.
Tip: To save time, you can substitute quick-cooking barley. In Step 2, use 1 1/2 cups quick-cooking barley, 2 1/2 cups water, and 1/4 teaspoon salt. Bring to a simmer and cook, covered, for 10 to 12 minutes.