Mediterranean Barley Salad

MEDITERRANEAN BARLEY SALADMAKES: 5 CUPS

INGREDIENTS

• 3/4 CUP (DRY) QUAKER MEDIUM BARLEY 
• 1/2 SEEDLESS CUCUMBER, DICED
• 1/4 MEDIUM RED ONION, DICED
• 15 CHERRY TOMATOES, HALVED
• 3 OZ REDUCED FAT FETA CHEESE, CUBED
• 8 PITTED KALAMATA OLIVES, CHOPPED
• 1/2 LEMON, ZEST & JUICE
• 1/4 CUP RED WINE VINEGAR
• 1 TBSP EXTRA VIRGIN OLIVE OIL
• PEPPER

MAKE IT

1. BOIL BARLEY ACCORDING TO DIRECTIONS ON BOX (4 CUPS OF WATER, APROX 40 MINUTES) OR JUST USE QUICK COOK BARLEY.
2. ADD CUCUMBER, ONION, TOMATOES, FETA, OLIVES AND LEMON ZEST TO A BOWL.
3. MIX TOGETHER RED WINE VINEGAR, OLIVE OIL & LEMON JUICE.
4. ONCE BARLEY IS FINISHED, STRAIN & ADD TO VEGETABLE MIXTURE.
5. POOR OVER YOUR VINEGRETT & TOSS TO COMBINE.
6. SEASON W/ PEPPER & ENJOY IT!!!

 

1 CUP SERVING 

203 CALORES, 8 GRAMS PROTEIN, 8 GRAMS FAT, 4 GRAMS FIBER & 347 MG SODIUM!  

Leek, Chickpea & Roasted Tomato Soup

LEEK, CHICKPEA & ROASTED TOMATO SOUPYIELDS : 5.5 CUPS

INGREDIENTS
1 LEEK
1 GARLIC CLOVE, MINCED
1 TBSP EXTRA VIRGIN OLIVE OIL
1 (16oz) CAN LOW-SODIUM GARBANZO BEANS (BUSH'S BRAND)
1 (14.5oz) CAN FIRE-ROASTED DICED TOMATOES (HUNTS BRAND)
3 CUPS LOW-SODIUM VEGETABLE BROTH (PACIFIC NATURAL FOODS BRAND)
1/2 TSP PEPPER
1/4 TSP DRIED OREGANO
1 TSP DRIED PARSLEY
1/2 LEMON, JUICE 

HOW TO MAKE

1. CHOP THE FUZZY END OFF THE BOTTOM OF THE LEEK & SLIGHTLY AFTER WHERE IT BEGINS TO TURN FROM WHITE TO GREEN (THE FARTHER YOU GO UP THE DARK GREEN LEAVES THE TOUGHER IT GETS). DISCARD THE DARK LEAVES AND CUT THE WHITE PART IN HALF, AND THEN THINLY SLICE INTO LITTLE MOON SHAPES.
2. GET A BOWL OF WATER AND DROP THE LEEKS INTO IT AND AGITATE IT FOR A FEW SECONDS. (LEEKS ARE FULL OF DIRT IN BETWEEN THE LAYERS DUE TO THE WAY THEY GROW). LET THE LEEKS SIT FOR ABOUT 5 MINUTES SO THE DIRT SETTLES TO THE BOTTOM OF THE BOWL.
3. IN A POT, ON MEDIUM HIGH HEAT, HEAT UP THE TABLESPOON OF OLIVE OIL.
4. SCOOP OUT THE LEEKS AND ADD THEM, ALONG WITH THE MINCED GARLIC INTO THE OLIVE OIL.
5. COOK ABOUT 5 - 8 MINUTES, UNTIL THE LEEKS START TO SOFTEN SLIGHTLY.
6. ADD THE CAN OF DICED TOMATOES, AS WELL AS THE 3 CUPS OF VEGETABLE STOCK.
7. DRAIN AND RINSE THE GARBANZO BEANS AND ADD.
8. ADD THE PEPPER, OREGANO AND PARSLEY.
9. COVER AND BRING TO SIMMER. COOK FOR 20 MINUTES.
10. REMOVE FROM THE HEAT, AND USE AN IMMERSION BLENDER TO BLEND ONLY PART OF THE SOUP. (IF YOU DONT HAVE AN IMMERSION BLENDER, TAKE 1/3-1/2 OF THE SOUP AND BLEND IT IN A BLENDER AND ADD IT BACK INTO THE SOUP).
11. FINISH WITH A SQUEEZE OF JUICE FROM HALF A LEMON & SERVE.

NUTRITIONAL INFO

(FOR 1/2 CUP SERVING)

67 CALORIES, 2g PROTEIN, 2g FAT, 228mg POTASSIUM, 3g FIBER, 203mg SODIUM.