You can ask any doctor and you will get the same advice, it’s always better to get your vitamins and minerals through fresh wholesome food rather than pills. One should eat veggies and fruits from all color food groups to get a multitude of benefits. Not only are fresh fruits and vegetables a fantastic source of different vitamins and minerals but also a great source of anti-oxidants and fiber. So keeping this in mind I have created this Barley Veggie Rainbow Salad. Another Meatless Monday dish!
This salad includes Barley; a great cereal grain (also called “Jau” in India) which is an excellent vegetarian source of protein, fiber and lots of trace elements. Also included in this salad are Black Eye Peas another great vegetarian source of protein; and plenty of vegetables from a rainbow of colors! Add the lettuce, tomato and dressing only if you are planning to eat at that time or within next few hours otherwise it will leave water and become soggy. Feel free to have it as a complete meal or as a side salad :)
Organic Hulled Barley – 1 cup raw
Black eye Peas – 1 can or 1 ¾ cups cooked
Carrots – 2 medium
Cucumber – 1 medium
Beetroot – 1 medium
Red radish – 1 medium
Cabbage – 1/8 of a cabbage
Cilantro – handful
Tomato – ½ tomato per serving
Romaine Lettuce – 2 or 3 leaves per serving
Dressing (per serving):
Extra virgin olive oil – ¾ T
Lemon juice – ½ T
Salt – ½ t
Black pepper – ½ t
Oregano – ½ t
Garlic Powder – 1/8 t
- Wash and rinse the barley a couple of times. Take 3 times water in a deep pan, add the barley. Once the water boils, put a lid and simmer for 35-45 minutes till the grain is completely cooked. Drain away the remaining water if any left.
- Side by side you can cook the black-eye peas or; drain and rinse a can.
- Grate the carrots, beetroot, cucumber and red cabbage.
- Chop up the cilantro, tomato and lettuce.
- Once the barley and black-eye peas are cooked and cooled; put them in a large bowl.
- Add the grated carrots, cucumber, beetroot, and cabbage to them. Mix well.
- For the dressing add all ingredients to a separate small bowl and mix using a whisk. That’s it!
- I usually take out the portion I am planning to eat and add the tomato, lettuce and dressing to that and save rest of the salad in a covered box in the refrigerator to prevent it from getting soggy. It keeps well for 2-3 days.
Tip: In case you want to skip the dressing, you can just add lemon juice and some chaat masala ( available at Indian grocery stores).
Total Servings: 5
Per serving : 232 cal, Fat 3 g, Potassium 221 mg, Carbs 43.3 g, Fiber 9.7 g, Protein 9.5 g, Vit A 98%, Iron 14%
This recipe was entered in the Simple and Season!