This Central American inspired salad uses barley instead of the usual white rice. This salad can be served over greens, or stuffed into a fish taco. Or, enjoy it as an easy to pack, satisfying salad for lunch.
2 cups (500 mL) cooked pearl or pot barley
2 green onions, finely sliced
1 small jalapeno pepper, seeded and finely chopped
1 sweet red or yellow pepper, finely chopped
1 avocado, peeled and diced
1 can (14 oz / 398 mL) pineapple tidbits, drained, reserve juice
1 cup (250 mL) finely chopped cucumber
1 clove garlic, minced
1 tbsp (15 mL) canola oil
1 tsp (5 mL) liquid honey
1 tsp (5 mL) ground turmeric
½ tsp (2 mL) ground cumin
½ tsp (2 mL) ground ginger
½ tsp (2 mL) hot chili sauce (Tabasco)
In a salad bowl, toss together cooked barley, green onions, jalapeno, sweet pepper, avocado, pineapple tidbits and cucumber.
In a measuring cup or small bowl, whisk together reserved pineapple juice, canola, honey, turmeric, cumin, ginger and chili sauce for the dressing.
Toss dressing with barley mixture. Refrigerate for at least 1 hour before serving to allow flavours to blend
Makes 8 servings (¾ cup / 175 mL each).
Nutritional Information (per serving):
Protein: 2 g
Carbohydrate: 22 g
Fibre: 4 g
Sugars: 7 g
Fat: 4.5 g
Saturated Fat: 0.5 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 22 mg
Potassium: 194 mg