Pear and barley salad

Loaded with delicious, fresh ingredients including green Anjou pears, barley, chickpeas and arugula, this recipe not only tastes great but it provides over 15% of your recommended daily fibre in one serving. Fibre helps to slow the rate of release of carbohydrate foods into our blood and so helps with blood sugar management.

Prep Time:
30 minutes

Cook Time:
20 minutes

Calories:
230

Serving Size:
1 cup (250 mL)

Ingredients

Salad:

1/4 cup (60 mL) walnuts
1 cup (250 mL) uncooked barley (2 cups cooked)
1 can (540 mL) drained, rinsed chickpeas (about 1-1/2 cups)
2 green Anjou pears, chopped
1/4 cup (60 mL) chopped sun dried tomatoes
½ cup (125 mL) crumbled light feta
1/4 cup (60 mL) chopped fresh parsley
2 cups (500 mL) baby arugula

Dressing:

3 Tbsp (45 mL) finely chopped red onion
1/4 cup (60 mL) apple cider vinegar
1/4 cup (60 mL) olive oil
1 tsp (5 mL) dijon mustard
1 tsp (5 mL) maple syrup
1 tsp (5 mL) dried oregano
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper

Instructions

Cook barley according to package instructions. Drain.
Add minced onion in a small bowl with the vinegar and let marinate while you prep the salad.
Add cooked barley, chickpeas, pear, sun dried tomatoes, arugula, parsley, walnuts, and feta into a large bowl.
Add remaining dressing ingredients into the bowl with the vinegar and red onion and whisk until combined. Pour dressing over salad mixture and toss to coat.

Nutritional Information Per 1 cup (250 mL)
Amount	% Daily Value
Calories 230
Fat 12 g	16 %
Saturated Fat 2.5 g + Trans Fat 0.1 g	13 %
Cholesterol 10 mg
Sodium 260 mg	11 %
Carbohydrate 27 g
Fibre 5 g	18 %
Sugars 5 g	5 %
Protein 8 g