Roasted Beet & Barley Salad
From EatingWell: July/August 2013
Barley matches up with earthy, tender beets and the crunch of fresh celery, radishes and nuts in this beet salad recipe. Red beets turn your salad a gorgeous magenta. For a softer color, use golden or chioggia baby beets instead.
- 1 1/4 pounds baby beets (10 to 15, depending on size)
- 6 cups water
- 3/4 cup pearled barley, rinsed
- 1 1/4 teaspoons salt, divided
- 1/4 cup cider vinegar
- 2 tablespoons extra-virgin olive oil
- 1 1/2 tablespoons whole-grain mustard
- 1 tablespoon honey or agave nectar
- Freshly ground pepper to taste
- 1 cup thinly sliced celery
- 1 cup thinly sliced radishes
- 1/4 cup thinly sliced scallions
- 1/4 cup slivered fresh basil
- 1/2 cup walnuts or pecans, toasted (see Tip), coarsely chopped
- Preheat oven to 400°F.
- Scrub beets under running water. Wrap the damp beets in heavy-duty foil (or a double layer of foil), crimping it closed to make a packet. Place in the oven and roast the beets until tender when pierced with a fork, 1 to 1 1/2 hours, depending on the size. Unwrap; when cool enough to handle, slip off the skins with your fingers. Cut the beets in quarters lengthwise.
- Meanwhile, combine water, barley and 3/4 teaspoon salt in a large saucepan. Bring to a boil over high heat. Reduce heat to maintain a bare simmer and cook, uncovered, until the barley is tender, but still chewy, 40 to 50 minutes. Drain well and spread out on a baking sheet to cool.
- Whisk vinegar, oil, mustard, honey (or agave), pepper and the remaining 1/2 teaspoon salt in a large bowl. Add the beets, celery, radishes and scallions; toss to coat. Let the vegetables marinate in the dressing for about 15 minutes. Stir in the barley.
- Just before serving, stir in basil and top with nuts.
Tips & Notes
- Make Ahead Tip: Prepare through Step 4 (don’t add radishes), cover and refrigerate for up to 1 day. Stir in radishes and basil and top with nuts before serving.
- Tip: Toast nuts before using in a recipe for the best flavor. To toast whole nuts, spread on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes. To toast chopped, small or sliced nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Per serving: 262 calories; 12 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 34 g carbohydrates; 3 g added sugars; 6 g protein; 8 g fiber; 367 mg sodium; 535 mg potassium.
Nutrition Bonus: Folate (33% daily value), Magnesium (16% dv), Potassium & Vitamin C (15% dv)
Carbohydrate Servings: 2
Exchanges: 1 starch, 2 vegetable, 2 fat
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- Ease of Preparation
- Total Time
- More than 1 hour
- Main Ingredient
- Vegetarian, other
- July/August 2013