White Bean Barley Salad Recipe
High-protein White Bean Barley Salad with heart-healthy ingredients for lowering cholesterol, all tossed in a creamy lemon-artichoke dressing.
Servings: 4 servings
Calories: 426kcal
Equipment
- 1 Blender or immersion blender
- 1 Large mixing bowl
- 1 Saucepan
Ingredients
- ⅔ cup dried hulless barley or 2 cups cooked (see note)
- 1 ½ cups frozen or fresh green peas thawed if using frozen
- 1 ½ cups cooked white beans or 1 (15-ounce) can, drained and rinsed
- 3 tablespoons chopped fresh mint (see note)
- 3 tablespoons chopped fresh basil (see note)
- 3 tablespoons chopped fresh parsley (see note)
- ¾ cup pomegranate arils or dried cranberries or diced apple
- ½ cup pumpkin seeds
Creamy Artichoke Dressing:
- ½ cup artichoke hearts (frozen and thawed, or jarred, or canned)
- 14 ounces silken tofu or 1 cup cashews (see note)
- 1 large lemon zest and juice
- 2 cloves garlic
- 2 tablespoons nutritional yeast
- 2 teaspoons miso
- 1 ½ teaspoons smoked paprika
- 1 teaspoon chili powder
- Salt and black pepper to taste
Instructions
- Cook the barley: Cook the hulless barley according to the package directions until tender but still pleasantly chewy. Drain any excess liquid if needed and let cool.
- Assemble the salad: In a large bowl, combine the cooled barley, well-drained peas, white beans, parsley, mint, basil, pomegranate arils, pumpkin seeds, and lemon zest.
- Make the dressing: Add the artichoke hearts, silken tofu, lemon juice, garlic, nutritional yeast, white miso, smoked paprika, and chili powder to a blender. Blend until smooth and creamy, adding 1–3 tablespoons of water as needed to reach your desired consistency. Season with salt and pepper, and more lemon juice as needed.
- Dress the salad: Add the dressing gradually, tossing gently until the salad is coated to your liking. You may not need all of the dressing.
- Serve: Enjoy immediately, or refrigerate for 20–30 minutes to allow the flavors to meld before serving. (For the best crunch, stir in the pumpkin seeds just before serving, especially if making the salad ahead.)
Video
Notes
- Pearled or hulled barley can be used instead of hulless barley. Pearled barley cooks faster but contains less fiber, while hulled barley is chewier and takes longer to cook.
- Use any combination of fresh herbs you enjoy, for a total of about ½ packed cup. Parsley, basil, mint, dill, and chives all work well.
- Silken tofu: Substitute 1 cup soaked raw cashews and ½–¾ cup unsweetened soy milk, blending until smooth.
- An immersion blender works well if blending the dressing artichoke hearts directly in a wide-mouth jar or measuring cup. For cashews, use a high-speed blender.
- Note: Add the dressing gradually until the salad is coated to your liking. About two-thirds of the dressing is typically sufficient. Store any remaining dressing in an airtight container in the refrigerator for up to 4 days. The nutrition information is based on using approximately two-thirds of the dressing.
- Storage: Store the dressing separately from the salad ingredients. Refrigerate in an airtight container for up to 4 days. The texture changes slightly after chilling, which is normal. Stir or whisk well before serving. If needed, add a splash of nondairy milk to restore a smooth, creamy consistency.
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Nutrition
Calories: 426kcal | Carbohydrates: 62g | Protein: 25g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 108mg | Potassium: 1127mg | Fiber: 17g | Sugar: 9g | Vitamin A: 1316IU | Vitamin C: 36mg | Calcium: 137mg | Iron: 8mg
