Barley Pea Salad with Mozzarella
Barley Pea Salad with mozzarella - Fresh mint perfectly rounds off this healthy spring dish.
Healthy, because
Even smarter
Nutritional values
Barley grains offer plenty of filling fiber and nerve-strengthening B vitamins. The beta-glucan is also said to have a cholesterol-lowering effect.
Instead of barley grains, spelt grains, rice or buckwheat can be used as a base for the barley salad with peas and mozzarella. You can replace the mozzarella with the spicier feta if you wish.
(Percentage of daily recommendation)
| Calorie | 474 cal. | (23 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 77.9 μg | (130 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 131 μg | (44 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 553 mg | (14 %) | ||
| Calcium | 257 mg | (26 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 83 μg | (42 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 9.8 g | |||
| Uric acid | 108 mg | |||
| Cholesterol | 33 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 4 ½ ozs Barley grain
- salt
- 1 Zucchini
- 9 ozs frozen Peas
- 2 ozs Baby spinach
- 1 Tbsp lemon juice
- 2 Tbsps white balsamic vinegar
- 1 Tbsp coarse Mustard
- peppers
- 4 Tbsps olive oil
- 7 ozs Mozzarella
- 1 handful mint
- 1 oz roasted Sunflower seed (2 TBSP.)
Preparation steps
Cook barley grains in twice the amount of boiling salted water for 30 minutes over medium heat. Then leave to swell for 10 minutes.
Meanwhile, clean and wash zucchini and slice lengthwise into fine slices. Cook peas in boiling salted water for 5 minutes, rinse and drain. Sort spinach, remove coarse stems, wash and spin dry.
For the dressing, mix lemon juice with vinegar, mustard, salt and pepper and whisk in the oil vigorously.
Spread spinach on a platter, top with barley, peas and zucchini slices. Pluck mozzarella into pieces. Wash mint, shake dry and pluck leaves. Top salad with mozzarella pieces, drizzle with dressing and sprinkle with mint leaves and sunflower seeds.
