Barley and Bean Salad

By     20-Jul 2018

Barley and Bean Salad

We all think of salads to be dry and raw, but if you want to try a cooked mixture, then barley and bean salad is a good option. This recipe is a combination of cereals and legumes that make it healthy and wholesome. This bowl is a storehouse of nutrients that can help people to decrease blood sugar levels and get adequate nutrients.

Nutritional benefits– A bowl of this salad provides you with adequate nutrition. It helps to maintain healthy body weight, provides for the heart, blood pressure, bones and helps in lowering the cholesterol levels. It decreases the risk for heart disease as barley, and black beans are rich in fiber, potassium, folate, selenium, manganese, vitamin Band phytonutrients which makes it a healthy choice for all.

Ingredients

  •  Pearl Barley- 15g
  •  Black beans- 15g
  • Cherry tomato- 15g
  •   Green Bell Pepper- 15g
  •   Yellow Bell Pepper- 15g
  •  Mushrooms- 15g
  •  Lemon Juice- 1 Tsp
  • Basil leaves- 3-4
  •  Olive oil- 1 Tsp

Serving– 1

Calories–  150-155 kcal

Method

  • Cook barley and black beans in a cooker omitting salt. Drain the barley and beans in a bowl, and rinse with cold water until completely cooled.
  •   Chop all the vegetables and sauté them.
  • Now combine all the ingredients in a bowl and toss lemon juice and olive oil on top.
  • Garnish with basil leaves.

Over to you

There is no doubt that people with diabetes need to balance protein intake with carbohydrates to prevent the rise of blood sugar level. So, this wholesome recipe is a must-try salad for all the people out there. It is not just a simple, ordinary salad but very healthy and nutritious.

About Author

"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
Read my other articles

Nmami Agarwal

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Nmami Life - Diet & Nutrition
Recipe Alert
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Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.

Ingredients

2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack

Method

Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
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Know more: 
1) https://bit.ly/30dVsdn
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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Nmami Life - Diet & Nutrition
HardTruth of the Day
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Awareness is the one thing that is missing, especially in the rural areas of India. When will we all wake up to this hard hitting truth!
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#Awareness #Diet #Dietitian #Eatfresh #Epidemic #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthcare #HIV #Healthylifestyle #Hardtruth #India #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nurses #Nutritionist

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