Active time: 15 minutes Total time: 45 minutes
This salad is hearty enough to serve alone as a light meal or on the side of a simple main course. Fiber-rich barley is filling and satisfying, and chickpeas add some protein to keep you full longer. With colorful veggies and a herby vinaigrette, it’s a winning combination. To keep the sodium low, cook the chickpeas in unsalted water.
Barley and Provencal Vegetables in Vinaigrette
- 1 cup (200g) pearled barley
- 2 cups (250g) zucchini, cubed
- 2 cups (182g) broccoli florets
- 1 large red bell pepper, sliced into 1-inch (2.5cm) squares
- 2 tablespoons fresh rosemary, chopped
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1 1/2 cups (420g) cooked no-salt chickpeas
- 1/2 cup (12g) fresh basil, slivered
- 1/2 cup (40g) Parmesan cheese, shredded
In a small pot, bring 2 cups (475ml) water to a boil, then add the barley. Return to a boil, then cover tightly and reduce the heat to low. Cook for about 35–40 minutes, until all the water is absorbed and the barley is tender. Remove from heat and let stand, covered, for 5 minutes, then transfer to a large bowl to cool.
Preheat the oven to 400ºF (205ºC). Place the zucchini, broccoli and red pepper on a large baking sheet with a rim and sprinkle with rosemary. Drizzle with 1 tablespoon of olive oil and toss to coat. Roast for 20 minutes until vegetables are tender and lightly browned in spots. Cool on a rack.
In a cup, stir the remaining olive oil and balsamic vinegar. Add the roasted vegetables, chickpeas, basil and Parmesan cheese to the barley. Drizzle with the balsamic mixture and toss to coat.
Serve at room temperature.
Serves: 6 | Serving Size: 1 1/3 cups
Nutrition (per serving): Calories: 284; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 5mg; Sodium: 387mg; Carbohydrate: 43g; Dietary Fiber: 10g; Sugar: 6g; Protein: 11g