Italian Barley Salad with Fresh Basil - Therapeutic Thursday Recipe
*Jump to full recipe card here.Craving a meal that’s both light and satisfying, try our Italian Barley Salad with Fresh Basil.
This nutrient-packed recipe is perfect for anyone looking to boost their health while enjoying a delicious dish. Ideal for a light lunch or a vibrant side, it combines freshness and flavor effortlessly. Discover how this salad can transform your eating habits!
This recipe is rated as a Green Dot | Health Promoting in our food rating system (Food Coach) due to the following therapeutic health benefits:
- Adequate in calories to make a meal. (430 calories per serving)
- Healthy balance of total fat, saturated fat, and salt: Heart-healthy
- No trans-fat: Heart-Healthy
- No added sugar: Heart healthy, helps manage weight and blood sugars (diabetic friendly)
- A healthy balance of protein, carbohydrates, fat, and dietary fiber; promotes weight management, blood glucose control, heart health, and overall health and wellness
- No food additives, artificial colors, or flavors (Eating naturally without additives may prevent cancer and heart disease and promote overall health and wellness)
- Excellent source of health-promoting vitamins and minerals: Vitamin C (49% RDA), Vitamin K (47% RDA), Potassium (21%) and Magnesium (27%).
Recipe :
Ingredients
- 1/2 cup dry pearl barley (I purchased Italian barley from Trader Joe's)
- 1/2 cup fresh basil leaves, chopped
- 1/4 cup black olives, canned, sliced
- 1/2 cup cherry tomatoes, washed and chopped
- 1 fresh pearl onion, chopped
- 2 small zucchinis with skin, chopped
- 2 ounces green pickled olives, 1/4 cup chopped
- 1 teaspoon salt-free Italian seasoning medley
- 1/8 teaspoon pink Himalayan salt
- 1 tsp extra virgin olive oil
- 2 teaspoons fresh lemon juice (about 1/4 of a lemon)
Instructions
1. Cook the Barley:
- Rinse the barley under cold water.
- In a medium pot, bring 1.5 cups of water to a boil.
- Add the barley, reduce the heat to low, add a pinch of Himalayan salt, cover, and simmer for about 10 minutes or until the barley is tender.
- Drain any excess water and let the barley cool. I refrigerated mine overnight.
2. Prepare the Vegetables:
- While the barley is cooking, wash and chop onion and zucchini into small pieces. Suate them in 1 tsp olive oil for about 5 minutes. Do not overcook.
Sprinkle Italian seasoning. Let it cool.
- Wash and cut the cherry tomatoes; slice the black olives and green pickled olives.
- Wash and chop fresh basil
3. Combine Ingredients:
- In a Medium mixing bowl, combine the cooled barley, chopped basil, black olives, cherry tomatoes, pearl onion, zucchini, and green pickled olives. Squeeze fresh lemon and a little bit of juice from the pickled green olives to enhance the flavor. Toss the salad until all the ingredients are well mixed and evenly coated with the seasonings.
4. Transfer the salad to a serving dish and enjoy! Eat with intention, responsibility, and confidence!
Fun Facts About Basil
Basil is one of the most highly regarded herbs in India and has more than 3000 years of recorded medicinal use. The daily use of holy basil nourishes a person to good health and promotes a long life due to the following therapeutic medicinal qualities.
Antioxidants
Basil leaves contain antioxidants that protect cells, such as lutein, zeaxanthin, beta-carotene, and beta-cryptoxanthin. Different varieties of basil also contain other antioxidants, such as eugenol in sweet basil and limonene in lime and lemon basil.
Vitamins & Minerals
Basil is a good source of vitamins A, C, and K, as well as calcium, magnesium, iron, and manganese. Basil seeds are perfect for people who don't eat meat or dairy because they can help meet daily calcium, magnesium, and iron needs.
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Disclaimer! Please note that this page is not medical advice. It offers only general guidance for a healthy and balanced diet. This food does not guarantee an adequate or safe intake level for any individual. Please consult your healthcare provider and explore our Medical Nutrition Therapy services for a meal plan tailored to your needs.