Easy Healthy Pearl Barley and Beet Salad • Simple Nourished Living


WW Recipe of the Day: Easy Healthy Barley and Beet Salad
(274 calories | *3 WW SmartPoints)

Barley is an understated gem. 

What is Pearl or Pearled Barley? 

Pearl barley, or pearled barley, the most common form of barley, is whole grain barley that has been processed to remove its fibrous outer hull and polished to remove some or all of the bran layer. Similar to wheat in its caloric, protein, vitamin and mineral content, it is mostly used in soups and stews.

It’s gentle and nutty flavor  and tender, chewy texture pairs well with any veggies, especially beets.

I used a medium red beet this time around, however candy-striped, golden and orange beets would be just as colorful and tasty.

I usually make this ahead and have it ready to serve the next day. For the best flavor, bring to room temperature before serving.

Barley and Beet Salad in blue dish on wood counter.

WW Friendly Barley Beet Salad

How Many Calories and WW Points in this Easy Healthy Barley Beet ?

According to my calculations, each serving has 274 calories and  *3 WW Freestyle SmartPoints.

Curious about Weight Watchers Freestyle/Flex plan?
Watch this short video to learn more:

How to Make Barley and Beet Salad Step-by-Step

Step 1: Gather and prepare all ingredients.

Step 2: Place the cooked barley in a medium size bowl.

Chopped red beets, cooked barley, chopped celery, chopped green onion, chopped mint in stainless steel mixing bowl.

Adding beet salad ingredients to mixing bowl

Stir in all the remaining ingredients and season to taste with salt and pepper.

Stirring beets, barley, celery, green onion in stainless mixing bowl with wooden spoon.

Mixing together barley beet salad ingredients

Step 3: Serve immediately, or store covered, in the refrigerator for up to 3 days.

Barley Beet Salad Recipe Notes…

This recipe calls for 1 cup cooked barley. For 1 cup of cooked barley you will want to cook 1/3 cup of dry pearled barley according to the package instructions. 

If at all possible use quick cooking barley when using it for dishes like this one. It’s foolproof and takes just 10 minutes – about half of the time of traditional dry pearled barley.

Package of 10-Minute Quick Cook Barley from Trader Joe's.

Quick Cook Barley from Trader Joe’s

What’s the Best Way to Cook Beets for this Salad?

Raw red beets on foil

Uncooked red beets

It’s easy enough to roast your own beets. Simply place in foil and bake at 350F degrees until a sharp knife is easily inserted. Medium beets will take about 40 minutes.

When a knife can be removed easily, remove them from the oven, cool, peel and store for up to 5 days refrigerated in a covered container.

Cooked beets on foil

Cooked beets

 

It’s easier of course to buy prepared ones and I admit I often just go that route. It makes this salad a snap.

Precooked steamed baby beets from Trader Joe's

Trader Joe’s Steamed & Peeled Ready-to-Eat Baby Beets

 

Barley Salad with Beets Serving Suggestions

This is a hearty vegetarian lunch on its own with a large iced tea in the summer.

As a side dish, it will serve 4 easily (about 3/4-cup serving size) and makes a tasty addition to grilled or baked fish.

Barley beet salad in blue plate on wooden counter.

Low Fat Vegetarian Barley Beet Salad

Ways to Use Barley Beet Salad Leftovers

Leftover salad can be stored for up to 3 days in the refrigerator. Toss together with simple greens, additional chopped veggies and you’ll have a totally new look and taste.

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Barley and Beet Salad

I like to make this salad ahead and have it ready to serve the next day. For the best flavor, bring to room temperature before serving.

Prep Time10 mins

Cook Time0 mins

Total Time10 mins

Servings (adjustable): 3

Calories: 274

Ingredients

  • 1 cup cooked barley
  • 1 medium beet, cooked, peeled and chopped
  • 1 stalk celery, chopped
  • 1 green onion, chopped
  • 2 tablespoons chopped mint
  • Zest of 1 small lemon
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • Salt and pepper, to taste

Instructions

  • Place the barley in a medium size mixing bowl.

  • Stir in all the remaining ingredients, seasoning with the salt and pepper to taste.

  • Serve immediately or store, covered, in the refrigerator for up to 3 days.

Recipe Notes

If at all possible use quick cooking barley when using it for dishes like this one. It’s foolproof and takes half of the time of traditional dry pearled barley. It’s easy enough to roast your own beets. Simply place in foil and bake at 350F degrees until a sharp knife is easily inserted. It’s easier of course to buy prepared ones and I admit I often just go that route. It makes this salad a snap. Serving size: 1 cup Weight Watchers PointsPlus: *7 Weight Watchers Freestyle SmartPoints: *3

Nutrition Facts

Barley and Beet Salad

Amount Per Serving (1 cup)

Calories 274 Calories from Fat 60

% Daily Value*

Fat 6.7g10%

Carbohydrates 48.7g16%

Fiber 11.4g46%

Protein 8.3g17%

* Percent Daily Values are based on a 2000 calorie diet.

Course: Salad, Side Dish

Cuisine: American

Keyword: barley salad with beets, beet barley salad, beet salad with barley

*PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT Weight Watchers Zero Points fruits and vegetables using the WW Recipe Builder.

If you like this vegetarian Barley and Beet Salad, you might also like

Hallie HarronOriginally from the San Francisco Bay Area, Hallie is a chef-teacher who eventually found her way to Provence, France, where she gave food and wine tours of the region.

In addition to writing more than a dozen cookbooks, she has also been teaching both professional and recreational cooking classes since 1978.

Hallie looks forward to sharing some of her favorite easy, healthy recipes with you here on Simple Nourished Living.

More articles and recipes by Hallie Harron

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