Easy Turmeric Barley Arugula Salad

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As the weather warms up, I very often make salads based around cooked grains, which can be healthy, delicious and very filling. I love barley, both in winter added into soup and in summer made to make fresh salads. If you are suffering from asthma, arthritis, impotence, skin problems, anemia, obesity, constipation, diabetes, hypertension or heart disease, perhaps it’s time for you to learn about the health benefits of barley.

Recent research says that consuming whole grain barley regulates blood sugar. It is rich in phosphorus and copper and this guarantees healthy bones and prevents osteoporosis. The vitamin C content in barley, almost twice that of oranges, supports the immune system and reduces the chances of cold and flu. Barley is a good source of selenium, which helps you to preserve skin elasticity. It is an excellent source of fiber so it keeps your body toxin-free.

Turmeric is a spice with many positive effects in our bodies. It gives a wild immune kick as well as a gentle detox.

Further Food Nutritionist Commentary:

Giada’s Turmeric Barley Arugula Salad is filled with heart healthy unsaturated fats from pumpkin seeds, olives, and extra virgin olive oil. Its' featured spice, turmeric, has anti-inflammatory properties which may be beneficial to those with inflammatory conditions, such as arthritis or Crohn's disease. A caution to those who are watching their sodium intake: thanks to the salty olives, one serving contains 1305 mg, which is over half of what you need for the whole day! Enjoy the salad, but be mindful of your sodium intake for the rest of the day.


By Colleen Sideck, RDN, LDN

Easy Turmeric Barley Arugula Salad

  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Servings: 1

Ingredients

120 grams/4.2 ounces of barley
3 tablespoons of turmeric powder
20 grams/ 3/4 ounce of pumpkin seeds
15 olives, sliced
2 handfuls arugula
15 cherry tomatoes, halved
salt and extra virgin olive oil to taste

Instructions

1. Pour 240 gr/8.5 oz of water and a teaspoon of salt in a pot and set to high heat.
2. Once the water has started boiling, add the barley. When all the visible “top” water has been absorbed turn the heat down to low and place a lid on the pot. Leave to cook until all the water has been absorbed.
3. Turn off and let cool for a couple of minutes, then stir in 3 tablespoons of turmeric powder and mix well.
4. In a bowl mixed barley with tomatoes, olives, seeds and mix. Serve on a bed of arugula and drizzle with some extra virgin olive oil.

1. Pour 240 gr/8.5 oz of water and a teaspoon of salt in a pot and set to high heat. 2. Once the water has started boiling, add the barley. When all the visible “top” water has been absorbed turn the heat down to low and place a lid on the pot. Leave to cook until all the water has been absorbed. 3. Turn off and let cool for a couple of minutes, then stir in 3 tablespoons of turmeric powder and mix well. 4. In a bowl mixed barley with tomatoes, olives, seeds and mix. Serve on a bed of arugula and drizzle with some extra virgin olive oil.

Nutrition Information

Per Serving:  Calories: 301; Total Fat: 16 g; Saturated Fat: 3 g; Monounsaturated Fat: 5 g; Polyunsaturated Fat: 4 g; Cholesterol: 0 mg; Sodium: 1305 mg; Potassium: 914 mg; Carbohydrate: 31 g;  Fiber: 6 g; Sugar: 3 g; Protein: 8 g
Nutrition Bonus: Iron: 32%; Calcium: 23%;  Vitamin C: 13%; Vit A: 3%

 

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