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Veggie Barley Salad 

Barley is a whole grain that packed with fiber.  It's a great substitute for refined grains like white rice.  Cant find barley? Feel free to use brown rice, quinoa, or another whole grain like farro. 

​Makes: 4 Servings

Ingredients
1 cup pearl barley
1 medium tomato, chopped
2 medium carrots, shredded
1 medium red, orange, or yellow bell pepper, seeded and chopped
2 cups fresh spinach, chopped
3 Tbs orange juice, fresh squeezed if possible
3 Tbs oil
2 Tbs apple cider vinegar, or any other mild vinegar
1 tsp honey

¼ tsp salt 
¼ tsp ground black pepper


Instructions
  1. Bring a large pot of water to a boil. Add the barley and cook, uncovered, until tender, about 40 minutes. Transfer to a large bowl.
  2. Add the tomato, carrots, bell pepper, and spinach and stir to combine.
  3. In a small bowl, whisk together the orange juice, oil, vinegar, honey, salt, and pepper. Pour the vinaigrette over the barley salad and mix thoroughly.
  4. Refrigerate overnight for best results.
Veggie Barley Salad
Vegetarian Recipe
Heart Healthy Recipe
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​​Nutrition Information
Serving Size: ¾ cup

Calories: 180
Total Fat: 11g
Saturated Fat: 1.5g
Protein: 2g
Sodium: 180mg
Carbohydrates: 20g
Added Sugar: 1g
Fiber: 4g


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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


This institution is an equal opportunity provider.​
​Nondiscrimination Statement
Aviso de No Discriminación
  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations
  • Home