Recipes — December 1, 2015 at 4:00 pm

Lentil Barley Spinach Salad Recipe

by
Photo Credit: Nichole Mitchell

Photo Credit: Nichole Mitchell

A seriously delicious salad for all you lentil lovers out there!

This recipe serves 6

½ cup green lentils
½ cup pearl or pot barley
2 cloves garlic, minced
4 cups water
4 cups baby spinach
½ small onion, finely chopped
1 tart apple, cored and diced
½ cup feta, crumbled
⅓ cup almonds, chopped and toasted

Dressing:
⅓ cup olive oil
2 tbsp lemon juice
2 tbsp white wine vinegar
1 tbsp grainy mustard
2 tsp honey
salt and pepper to taste

In a medium saucepan, combine lentils, barley, garlic and water. Boil for 20 minutes over medium-high heat or until tender. Drain well and allow to cool. Transfer mixture to a large mixing bowl and add spinach, onion, apple, and feta. In a small bowl, whisk all dressing ingredients together and toss into salad. Top with toasted almonds just before serving.

Nutrients per serving:

Calories (kcal) 328.7 Fat (g) 18.3 Saturated Fat (g) 4.0 Trans Fat (g) 0.0 Cholesterol (mg) 11.8 Sodium (mg) 200.9 Potassium (mg) 425.5 Carbohydrate (g) 33.2 Fiber (g) 6.4 Sugar (g) 6.2 Protein (g) 10.2 Vitamin A (RAE) 111.6 Vitamin C (mg) 10.8 Calcium (mg) 123.9 Iron (mg) 2.8 Vitamin D (μg) 0.1 Vitamin E (mg) 4.0 Thiamine (mg) 0.2 Riboflavin (mg) 0.3 Niacin (NE) 3.8 Folate (DFE) 134.1 Vitamin B6 (mg) 0.3 Vitamin B12 (μg) 0.2

Leave a Reply

Your email address will not be published. Required fields are marked *

*

*