Mediterranean Arugula Barley Salad Recipe
Follow this vegan Mediterranean Arugula Barley Salad Recipe to create an enticing healthy salad that is chockfull of flavors and nutrients. The rich-flavored dressing wraps the arugula leaves and seeps into the wholegrain barley groats. The dried cranberries and sautéed carrot cubes enrich both color and taste for a true Mediterranean creation. Enjoy this delicious salad as an appetizer or a unique side dish for lunch, dinner or even a healthy breakfast.
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Mediterranean Arugula Barley Salad
This vegan Mediterranean Arugula Barley Salad Recipe combines fresh arugula leaves with sautéed carrots and wholegrain barley groats. The sweet-tangy dressing coats this colorful creation with an array of Mediterranean flavors. Try this healthy salad to enjoy its rich taste and abundance of nutrients.
Equipment
- Nonstick Frying Pan
- Pressure Cooker (or medium size pot)
Ingredients
Salad Ingredients
- 1/4 cup Wholegrain Barley Groats (soaked for 8 hours)
- 1 cup Carrots (peeled & cubed)
- 1 tsp Olive Oil (for sauteing the carrots)
- 4 cups Arugula Leaves (rocket leaves)
- 1/3 cup Dried Cranberries (organic, without preservatives or added sugar)
Dressing
- 2 tbsp Olive Oil
- 1 tbsp Balsamic Vinegar
- 2 tbsp Fresh Lemon Juice
- 1/2 tsp Lemond Rind
- 1 tsp Minced Fresh Garlic Cloves (about 2 cloves)
- 1/4 tsp Salt (adjust to taste and health requirements)
- 1/8 tsp Ground Black Pepper
Instructions
Prepare The Barley
- Soak the barley for 8 hours in 1 1/2 cups of water.
- Rinse and place in a pot with ¾ cup water.
- Bring to a boil and then simmer for 45 minutes – 1 hour or until tender. In a pressure cooker – cook for 20 minutes.
- Cool and drain the water. Set aside.
Prepare The Vegetables
- Peel and cube the carrots.
- In a nonstick frying pan sauté the carrots in 1 tsp olive oil until tender. Let cool.
- Wash the arugula leaves thoroughly. Drain well.
Prepare The Dressing
- Gather the ingredients.
- Manually blend all the ingredients well. Set aside.
Putting The Salad Together
- Gather the ingredients.
- Toss the arugula with the prepared barley and carrots.
- Add the dressing and mix well.
- Toss in the cranberries and distribute well.
Notes
¼ cup Wholegrain Dried Barley Groats yields ¾ cooked barley.
As seen in the above instructions, you can shorten the cooking time by using a pressure cooker. The cooking time listed above refers to cooking the previously soaked barley groats in a pressure cooker.
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