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Recipe by

Lentils.org

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Barley & Lentil Salad with Kale, Apples, Almonds & Feta

Prep Time: 15 Minutes

Total time: 35 Minutes

Servings: 14

So many nutritious foods in one bowl!

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

    2 1/2 - 3 cups (625 -750 mL) water

    ½ cup (125 mL) green lentils

    ½ cup (125 mL) pearl or pot barley

    1 garlic clove, finely grated or crushed

    2 - 3 cups (500-750 mL) finely chopped kale or spinach, tough stems discarded

    1 tart apple, cored and diced

    ½ cup (125 mL) crumbled feta

    ¼ cup (60 mL) finely chopped purple onion

    Vinaigrette:

    1/3 cup (75 mL) canola oil

    2 Tbsp (30 mL) lemon juice

    2 Tbsp (30 mL) white wine or rice vinegar

    2 tsp (10 mL) grainy mustard

    1 tsp (5 mL) honey or granulated sugar

    1/4 tsp (1 mL) salt

    1/4 tsp (1 mL) freshly ground black pepper

    1/3 cup (75 mL) chopped toasted almonds


Directions

  1. In a large saucepan, combine water, lentils, barley and garlic. Boil for 20 minutes or until tender. Drain well, discarding the garlic, and set aside to cool completely.
  2. In a bowl, combine lentils and barley with kale, apple, feta and purple onion.
  3. To prepare vinaigrette: In a small bowl, whisk together canola oil, lemon juice, vinegar, mustard, honey, salt and pepper. Pour over the salad and toss to combine. Top with almonds just before serving.

Nutritional Information

  • Serving Size: 1/2 cup (125 mL)
  • Per serving:
  • Calories 180
  • Total Fat 8 g
  • Saturated Fat 1.5 g
  • Cholesterol 5 mg
  • Carbohydrates 21 g
  • Dietary Fibre 5 g
  • Sugar 3 g
  • Protein 6 g
  • Sodium 160 mg
  • Potassium 265 mg
  • Folate 75 mcg