Barley salad recipe

 HEALTHY BARLEY SALAD 

BY DISHA LAHORI

Barley has twice the calcium and fibre and about 30 per cent fewer calories

Barley contains many important vitamins, minerals and antioxidants. What’s more, it’s a good source of beta-glucan, a fiber which may help lower cholesterol and blood sugar.

INGREDIENTS :–

• ½ cup barley soaked for 5 – 6hrs or overnight 

• 1 pandan leaf [optional ]

• Salt as per taste

Eating barley may lower blood sugar and insulin levels. Additionally, it has a low glycemic index, making it a smart choice for people with high blood sugar.

FOR DRESSING :-

• 2 tbsp balsamic vinegar 

• 1 tbsp olive oil 

• Salt 

• 1tsp Lemon juice 

• ½ tsp black pepper powder 

Barley is a versatile grain that can be substituted for any other whole grain in salads, side dishes, soups and stews.

FOR SALAD TOPPINGS :-

• ¼ cup Namkeen Chana dal 

• ¼ cup Boondi 

• ¼ cup sev 

• 1 small onion finely chopped 

1 tomato finely chopped 

• 1 cucumber finely chopped 

• ½ cup chopped mixed fresh fruits of ur choice ( mango, grapes, apple, pomegranates, pineapple) 

• 2-3 tbsp chopped fresh coriander leaves 

• 3-4 tbsp mixed seeds (pumpkin, sunflower, flaxseeds) (optional)

Barley is high in fiber, especially beta-glucan, which may reduce cholesterol and blood sugar levels. It may also aid weight loss and improve digestion.

Health Benefits of Barley

• Rich in Many Beneficial Nutrients.
• Reduces Hunger and May Help You Lose Weight.
• Insoluble and Soluble Fiber Content Improves Digestion.
• May Prevent Gallstones and Reduce Your Risk of Gallbladder Surgery.
• Beta-Glucans May Help Lower Cholesterol.
• May Reduce Heart Disease Risk.

METHOD

1. Wash the soaked barley in 4-5 waters. 

2. Heat 3  cups water in a big vessel.  Add salt, pandan leaf and barley as water boils. Allow to boil for 20mins or until the barley is cooked. Drain the excess water and keep the barley pearls on a strainer.  Don’t throw the barley water. It’s very healthy and flavourful.  You can have it as a soup. 

3. In a mixing bowl mix all the ingredients of dressing. Mix nicely. 

4. Now add barley and all other ingredients except sev and toss nicely. 

5. Transfer the salad in a serving bowl,  sprinkle the sev and serve immediately.

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