Mediterranean Barley Salad

          This recipe for Mediterranean Barley Salad makes for a hearty and healthy meal.  I like to make a large enough batch to serve at dinner with plenty of leftovers to pack for lunches during the week.  The recipe below has been adapted from Cooking Light and yields eight 1 C servings of the barley mixture.

Recipe:

Ingredients

• 1 C uncooked hulled or pearl barley
• 1 (15 oz) can no-added salt chickpeas, rinsed and drained
• 1 red pepper finely chopped
• 2 T sun dried tomatoes (packed without oil) diced 
• 1 C grape tomatoes halved
• 2 T fresh lemon juice
• 2 T extra-virgin olive oil
• 1 tsp kosher salt
• ½ tsp red pepper flakes
• 2 C packed mixed greens, spinach, or arugula
• 2 oz feta crumbles
• 1 ½ T kalamata olive tapenade 

1.  Cook the barley according to package directions or follow this simple recipe if you purchase barley from the bulk section of your grocery store.

2.  Combine the cooked barley, chickpeas, bell pepper, sun dried tomatoes and grape tomatoes  in a large bowel.

3.  Whisk lemon juice, olive oil, salt, and red pepper flakes together and pour over barley mixture.

4.  Serve the barley mixture over a mound of greens and top with a sprinkling of the tapenade and feta cheese.

Nutritional Information:
Serving size: 1 C barley mixture over greens

Calories:  188

Fat:  7.3 g total fat, 1.4 g sat fat, 0 g trans fat

Carbohydrates:  25.7 g

Protein:  6.6 g

Fiber:  6.8 g

Sodium:  421 mg

Cholesterol:  5.4 mg

          This is a simple recipe packed with flavor that is low in calories but high in fiber to keep you satisfied.