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Diets

Barley Salad with Pan-Roasted Carrots and Chickpeas

Jacob Cowgill of Prairie Heritage Farm is a champion of barley, which he considers an underrated grain. He grows a heritage variety called Bronze Barley, but this recipe will work just as well with any pearled barley.

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Servings
4

Ingredients

  • 1⁄2 cup pearled barley
  • 2 tbs. plus 2 Tsp. olive oil, divided, plus more to taste
  • 5 large carrots, cut into 1⁄2-inch pieces (2 cups)
  • 1 tsp. ground cumin, plus more for sprinkling
  • 1⁄4 cup raw pistachios
  • 1 cup cooked chickpeas
  • 4 green onions, chopped (1⁄2 cup)
  • 1⁄4 cup chopped, fresh mint
  • 2 Tbs. lemon juice, plus more to taste
  • 4 cups baby greens or arugula, optional

Preparation

1  Bring barley and 4 cups water to a boil in medium saucepan. Reduce heat to medium-low and cook 20 minutes, or until barley is al dente. Rinse under cold water, drain, and set aside.

2  Heat 2 tsp. oil in large skillet over medium-high heat. Add carrots and cumin, and stir to coat. Cook 10 minutes, stirring occasionally, or until carrots are deep brown but still firm. Add pistachios, and cook 2 to 3 minutes more. Transfer to large bowl, and stir in barley, chickpeas, green onions, mint, lemon juice, and remaining 2 Tbs. olive oil. Season with salt and pepper, if desired. Cover, and refrigerate 2 hours, or overnight. 

3  Taste and adjust seasonings by adding more lemon juice, olive oil, salt, and pepper before serving. Serve on a bed of baby greens or arugula, dusted with cumin. 

Nutrition Information

  • Serving Size 1 cup
  • Calories 321
  • Carbohydrate Content 42 g
  • Cholesterol Content 0 mg
  • Fat Content 14 g
  • Fiber Content 11 g
  • Protein Content 10 g
  • Saturated Fat Content 2 g
  • Sodium Content 50 mg
  • Sugar Content 6 g