Low-Fat & Luscious:Barley-Bean Salad

[Guest guest]

* Exported from MasterCook *

 

Barley-Bean Salad

 

Recipe By : BH & G Low-Fat & Luscious Vegetarian, page 53

Serving Size : 4 Preparation Time :0:25

Categories : Beans And Legumes Grains And Cereals

Salads, Main Dish Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 cups water

1 cup quick-cooking barley

7 1/2 ounces canned reduced-sodium garbanzo beans -- rinsed and

drained

(1/2 of a 15-ounce can or 3/4 cup)

1/4 cup shredded carrot

2 tablespoons snipped fresh parsley

1 tablespoon snipped fresh mint

OR 1 teaspoon dried mint -- crushed

1/4 cup lemon juice

1 tablespoon olive oil or salad oil

1/4 teaspoon salt

1/4 teaspoon pepper

1/4 cup cashews or roasted sliced almonds

4 kale leaves or lettuce cups

 

On a hot summer day, refresh your family with this mint-accented salad for

lunch or dinner. Serve it with crisp crackers, iced tea, and fresh fruit

or sherbet for dessert

 

In a medium sauce pan bring the water to boiling. Stir in barley. Return

to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes or until

barley is tender; drain. Rinse with cold water; drain well.

 

In a large mixing bowl stir together the drained barley, garbanzo beans,

carrot, parsley and mint.

 

For dressing, in a screw-top jar combine the lemon juice, oil, salt, and

pepper. Cover and shake well. Pour dressing over barley mixture, tossing

to coat. Cover and chill for 4 to 24 hours, stirring once or twice.

 

To serve, stir cashews or almonds into salad. Spoon salad onto kale

leaf-lined plates. Makes 4 main-dish servings.

 

Preparation time: 25 minutes. Chilling time: 4 hours.

 

299 Calories; 9 G Total fat; 1 G Saturated fat; 0 MG Cholesterol; 199 MG

Sodium; 48 G Carbohydrate; 6 G Fiber; 9 G Protein. Exchanges: 3 starch, 1 fat.

 

 

 

- - - - - - - - - - - - - - - - - -