Toasted Barley Apple Fennel Salad
Wonderful texture, great color, fabulous flavor and loaded with anti-inflammatories!
Barley is an easily digestible low-gluten grain that’s high in dietary fiber and niacin, plus contains soluble fiber that may help lower cholesterol.
Combined with the disease-fighting profile of apples provides "whole-body" health benefits— lowered blood cholesterol, improved bowel function, reduced risk of stroke, cancer and type II diabetes.
Fennel adds not only flavor and crunch— its loaded with the antioxidant flavonoid quercetin.
Add to that the omega-3 from the walnuts.
Wow! And tasty too!
Delicious as a meal served over dark leafy greens like endive,
watercress and leaf lettuce.
For 4 Serving(s)
- 1 cup(s) hulled or pearled barley
- 2 1/4 cup(s) water or vegetable stock
- 1 cup(s) fennel, diced (Celery can be substituted)
- 1 handful(s) chopped fresh parsley
- 1 red, crisp organic apple, diced
- 1 handful(s) walnuts for garnish
Toasted Barley Apple Fennel Salad Directions
- Toast barley in a saucepan, medium high heat, stirring constantly until lightly browned.
- Remove from heat and rinse.
- Ideally, soak the barley in filtered water overnight or at least an hour.
- Drain soaked barley.
- Put in a medium saucepan over high heat, add salt and water, bring to a boil. Cover and simmer about 25 minutes or until tender yet still a bit chewy. Remove from heat. If liquid remains, drain well.
- Mix dressing ingredients in a separate bowl (or my favorite—a jar with a lid, then shake!). Pour over sliced apples to keep them from turning brown. Add to the barley along with the fennel and parsley.
- Toss to combine.
- Garnish with walnuts. Serve and enjoy!