Barley Salad with Pomegranate, Blueberries & Mint

Gerst Salade met Bosbessen, Granaatappel, Feta, Munt // Recept en fotografie door Rosalie Ruardy

Are you looking for a tasty salad recipe with barley? Prepare this sweet & fresh recipe with pomegranate, feta, mint and blueberries. Barley can be bought at the bigger stores/supermarkets that sell organic products.

Barley
Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency. Its appearance resembles wheat berries, although it is slightly lighter in color. Not only is barley a low-glycemic grain, it is high in both soluble and insoluble fiber. Soluble fiber helps the body metabolize fats, cholesterol and carbohydrates, and lowers blood cholesterol levels. Insoluble fiber—commonly called “roughage”—promotes a healthy digestive tract and reduces the risk of cancers affecting it.

Eating hulled barley on a regular basis:

  • Lowers blood cholesterol levels
  • Protects against cancer because its high fiber content helps speed food through the digestive tract, and because its a good source of selenium, shown to significantly reduce the risk of colon cancer
  • Is a good source of niacin, the B vitamin that is cardio-protective
  • Slows starch digestion, which may help keep blood sugar levels stable
  • Provides high concentrations of tocotrienols, the “super” form of vitamin E
  • Provides lignans, phytochemicals that function as antioxidants. Women who consume lignans (also present in high levels in flaxseed) are less likely to develop breast cancer.

Source & read more: Oprah.com

Gerst Salade met Komkommer, Granaatappel, Bosbessen, Feta en Munt // Recept en fotografie door Rosalie Ruardy

What do you need for one big portion?

  • Barley (about 75 grams)
  • 50 grams of feta
  • ½ cucumber, cut into pieces
  • 1 handful blueberries
  • 1 handful mint, chopped
  • 1 tbs pomegranate seeds
  • ½ lime
  • 1 tbs olive oil
  • pepper & salt

Rinse the barley and put it in a bowl of water to soak overnight. Cook the barley the next day for about 20 minutes until it’s done but still has a nice bite.

Mix the lime juice and the olive oil with the barley and stir gently. Add the rest of the ingredients and stir. Put it in the fridge for 30 minutes, then serve cold with some extra pepper and lime juice.

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Gerst Salade met Komkommer, Granaatappel, Bosbessen, Feta en Munt // Recept en fotografie door Rosalie RuardyGerst Salade met Komkommer, Granaatappel, Bosbessen, Feta en Munt // Recept en fotografie door Rosalie Ruardy

Gerst Salade met Komkommer, Granaatappel, Bosbessen, Feta en Munt // Recept en fotografie door Rosalie Ruardy

Gerst Salade met Komkommer, Granaatappel, Bosbessen, Feta en Munt // Recept en fotografie door Rosalie Ruardy

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3 Comments Add yours

  1. Sophie33 says:

    A truly wonderful tasty salad! Yummm!

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