With the cold pearl barley and vegetable salad, we bring a nutritious, fresh, and beneficial dish to the table!
Pearl barley helps with intestinal regularity, and it contains iron, zinc, potassium, and phosphorus in varying amounts, which also support our immune system. Then there are zucchinis, green beans, tomatoes… in short, all seasonal vegetables that we find in the produce section at this time.
It’s hot, that’s true, but if we boil the barley and the vegetables in the evening or early morning when the temperatures are slightly lower, all that’s left is to assemble all the ingredients in a nice salad dish and head to the table!
Do you want to know how I did it?
Come into my kitchen, and I’ll explain all the secrets for a beautiful cold pearl barley and vegetable salad.
Read the FAQs at the end of the recipe (questions and answers)
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- Difficulty: Easy
- Cost: Medium
- Preparation time: 30 Minutes
- Portions: 4
- Cooking methods: Pressure Cooker, Stovetop
- Cuisine: Italian
- Seasonality: Spring, Summer
- Energy 267.90 (Kcal)
- Carbohydrates 39.30 (g) of which sugars 1.12 (g)
- Proteins 7.50 (g)
- Fat 13.08 (g) of which saturated 1.73 (g)of which unsaturated 1.74 (g)
- Fibers 8.23 (g)
- Sodium 67.15 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 1 zucchini
- 10.5 oz pearl barley
- 5.3 oz green beans
- 4 cherry tomatoes
- 1 tbsp pine nuts
- fine salt
- extra virgin olive oil (to taste)
- 1 tbsp almonds (with skin)
- 3.5 oz basil
- 1 pinch coarse salt
- 5 tbsp extra virgin olive oil
- 1 cube ice
Tools
To save time and preserve the food’s properties, use a pressure cooker like mine
- 1 Pressure Cooker
Steps
– Rinse the pearl barley under running water and then cook following the instructions on the package; or in a pressure cooker for 15 minutes from the whistle. (add water 2.5 times the barley volume) Depressurize the cooker once the time is up and drain.
– In the same pot, boil the green beans with a glass of water after washing and trimming them, for 4 minutes from the whistle. Depressurize at the end of cooking and drain.
– Toast the pine nuts in a hot pan to enhance their flavor (but if you don’t feel like it, skip this step) and grill the zucchinis
– Rinse the basil leaves and chop them with almonds, oil, a pinch of coarse salt, and an ice cube (to prevent oxidation)
– Slice the tomatoes, gather all the prepared ingredients in a bowl, and dress everything with the prepared basil pesto.
Storage:
– Place the salad in an airtight container and store in the fridge for a maximum of 2 days.
FAQ (Questions and Answers)
The answers to your doubts! If you have more questions, come to social media, and I’ll be happy to help you
– Can I use rice?
– Yes, and follow the package instructions for cooking.
– I don’t have a pressure cooker, what should I do?
– Cook the barley following the times stated on the package.
– I don’t like zucchinis/green beans, what should I do?
– Use marinated peppers, canned chickpeas, or even carrots.
