Zesty, herby pearl barley salad
- 30min
- 2
- 678 kcal
- Easy
- Gluten free , Dairy free
- Soy
Per 300 g contains
of an adult's recommended intake.
Typical energy values per 100g: 945kj/226kcal
Authored by Helen Best-Shaw
Reviewed by Gemma GrangeThis simple-to-make, adaptable and robust grain salad is an exciting alternative to boring old sandwiches for a packed lunch.
Along with oats, pearl barley is rich in beta glucans, which bind to cholesterol in the gut and help prevent it being absorbed. Heart UK recommends we eat 3 g of beta glucans a day to help lower cholesterol.
You can mix and match the ingredients of the salad to suit your taste buds and contents of your fridge. It's ideal for adding any leftovers to, or you can substitute salmon or tofu for the chicken if you prefer.
Ingredients
- Pearl barley, cooked to packet instructions100g
- Olive oil1 tbsp
- Soy sauce1½ tbspSoy
- Lemon, juice and zest½
- Salt and pepper5g
- Small onion, finely chopped1
- Cherry tomatoes10
- Fresh herbs, finely chopped1 tbsp
- Cooked chicken breast, cubed100g
- Rocket50g
Nutritional Information
| Typical Values | per 100g | per 300g serving |
|---|---|---|
| Energy | 226 kcal 945 kj | 678 kcal 2836 kj |
| Fat of which saturates | 6.1 g 0.8 g | 18.5 g 2.4 g |
| Carbohydrate of which sugars | 32.3 g 3.3 g | 96.7 g 10.1 g |
| Fibre | 6.9 g | 20.9 g |
| Protein | 11.9 g | 35.9 g |
| Salt | 0.3 g | 1.1 g |
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