This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is NOT safe for those who are sensitive to gluten.
"In the Spring, I have counted 136 different kinds of weather inside of 24 hours."
-Mark Twain, Author
Barley makes a great alternative to pasta or rice salads. It has a terrific, slightly chewy texture that goes so well in a salad like this one. You could substitute the barley for pasta or rice in your favorite salad. The rule of thumb is 1 cup of uncooked barley = 3 servings. Likewise, you're not stuck with the veggies in this salad. Like asparagus or spinach? Add that instead of the peppers and squash.
Greek feta is traditionally a goat's milk or sheep's milk cheese. Much of the mass marketed cheese available today is, however, cow's milk cheese. True feta is a lovely rich crumbly cheese and is usually lower in fat than other cheeses, having about 6 grams per ounce.
Feta is a "brined" cheese, meaning that it is cured in a salt water and is, as a result, very salty. An ounce of tangy feta usually has over 300 mg of sodium per ounce (compared to a Swiss or cheddar with between 100 and 200 mg of sodium per ounce).
Like Parmigiano-Reggiano, however, there's a lot of bang for your buck. Used carefully, feta can really make a dish. And of course it wouldn't be Greek Salad without feta.
1 ounce feta cheese = 75 calories, 6g fat, 4g sat fat, 1g mono fat, 4g protein, 1g carbohydrates, 316mg sodium, 25mg cholesterol
Servings = 3 | Serving size =about 2 cups
Cooking Time = 60 Minutes
This recipe can be multiplied by 2, 3, 4, 5.
This recipe makes very good leftovers.
|1 cup||pearled barley|
|1 small||shallot (minced)|
|2||ribs celery (diced)|
|2 medium||carrots (peeled and diced)|
|1 medium||yellow squash (seeded and diced)|
|1/2 medium||green bell pepper (seeded and diced)|
|4||radishes (sliced very thin)|
|2 ounces||feta cheese (crumbled)|
|2 Tbsp||pine nuts|
|2 Tbsp||liquid from jar of capers|
|6 large||leaves fresh basil (chiffonade)|
|3 Tbsp||olive oil|
|fresh ground black pepper (to taste)|
Place the water in a large stock pot over high heat. When it begins to boil add the barley and reduce the heat to medium-high so that the barley is at a slow rolling boil. Stir occasionally.
While the barley is cooking prep the vegetables and add the shallot, celery, carrots, yellow squash, green bell pepper, radishes, feta cheese, pine nuts, capers, caper liquid and basil to a large bowl. Fold together gently.
Add two tablespoons of the olive oil to the bowl and fold together gently. Place the bowl in the refrigerator.
When the barley is just cooked it will be slight firm and chewy but not have a grainy texture. Drain and add to a second bowl. Add the remaining tablespoon of olive oil and fold gently. Let the barley cool for about ten minutes and then put it in the refrigerator to chill.
After about 30 minutes fold the chilled barley into the bowl with the veggies, salt and pepper. Chill for another 30 minutes or so.
Serving size = about 2 cups
Servings = 3
Amount Per Serving
|Calories 454||Calories from Fat 175|
|% Daily Value|
|Total Fat 20g||31%|
|Saturated Fat 5g||25%|
|Monounsaturated Fat 11g|
|Trans Fat 0g|
|Total Carbohydrates 61g||20%|
|Dietary Fiber 13g||52%|
|Vitamin A 146%||Vitamin C 38%|
|Calcium 15%||Iron 14%|
|Vitamin K 31 mcg||Potassium 534 mg|
|Magnesium 80 mg|