Barley Salad with Parsley and Walnuts

Barley Salad with Parsley and Walnuts

Ingredients

  • 1 ¼ cup pearled barley
  • ½ cup walnuts
  • 3 tablespoons fresh lemon juice
  • 1/3 cup extra-virgin olive oil
  • 1 garlic clove, minced
  • ½ teaspoon finely grated lemon zest
  • Salt and freshly ground black pepper
  • 1 cup chopped parsley- you can freeze leftover chopped parsley for future use
  • 4 ounces ricotta salata - (I use feta cheese) about 1 cup
  • Optional: 1 grated carrot, 1 can chick peas (drained and rinsed), chopped red pepper, halved cherry tomatoes, chopped red onion or sliced scallions

Instructions

  1. Preheat the oven to 350. Add barley to a large saucepan of water, bring to a boil and cook at a simmer until tender, about 25-30 minutes. Drain the barley and rinse under cold water to cool thoroughly. Drain again, shaking out the excess water.
  2. Meanwhile, spread the walnuts in a pie plate and toast for 10-12 minutes, until golden and fragrant. Transfer to a cutting board and let cool. Coarsely chop the nuts.
  3. In a large bowl, whisk the lemon juice with the olive oil, garlic and lemon zest and season with salt and pepper. Add the barley, parsley, and ricotta salata and toss gently (add optional ingredients, if using). Add the toasted walnuts, toss again and serve.

Notes

Recipe adapted from Food and Wine magazine May 2008

Hilary Warner of Nutrition Works! LLC is a registered and licensed dietitian/nutritionist offering one-on-one nutrition counseling, dietary coaching, personalized nutrition plans, fitness plans and overall wellness consultations in Concord New Hampshire. Hilary Warner has advanced training in the treatment of eating disorders such as anorexia and bulimia. As a registered nutritionist/dietitian, Hilary helps people lower blood pressure and lower cholesterol, and counsels individuals how to improve their diet to manage gluten intolerance, celiac disease, irritable bowel disease, and other food-related health problems. If your child is overweight, Hilary can coach parents and children on how to build a healthy body with good nutrition and regular activity. Hilary Warner can help you if you want to lose weight consistently, improve your general eating habits, learn how to cook healthy meals, improve your sports performance, and get healthier through good diet! Nutrition Works! LLC is located in Concord, NH and provides nutrition counseling to individuals throughout the state of New Hampshire.