Saturday, June 29, 2013

Recipe: Roasted Beet & Barley Salad

One of my favorite things is beets. I grew up eating canned pickled beets - an odd thing for a kid to really like, particularly when my mother served them hot as a side dish, where the juice would run and color all the other food on the plate. But then I ate them frequently in salads, and continued to love them as an adult.

Then I discovered roasted beets. So different! A mild sweetness, they do take on flavors that surround them. They still of course are that bright purple color, and they will color any other ingredient in the dish.

This is not my recipe - it was developed by Anna Thomas for this month's Eating Well magazine.

The only ingredient I didn't have on hand was fresh basil - my plant didn't survive our recent major thunderstorm. I actually think this would be even better with some argula mixed in - giving a bit more green color, plus the crunch of peppery leaf.

The magazine gives 6 servings for the recipe - 8 would be more in line with post-op serving sizes. 

  • 1 1/4 lbs small beets
  • 3/4 cup pearled barley
  • 1 1/4 tsp salt
  • 1/4 cup cider vinegar
  • 2 tbsp extra virgin olive oil
  • 1.5 tbsp whole grain mustard
  • 1 tbsp honey or agave nectar
  • 1 cup thinly sliced celery
  • 1 cup thinly sliced radishes
  • 1/4 cup thinly sliced scallions
  • 1/4 cup thinly sliced basil
  • 1/2 cup walnuts or pecans
Preheat oven to 400F. Scrub beats under running water. Wrap tightly in foil and roast in oven for 1 to 1.5 hours until beets are tender when pierced with a fork. When they are cool enough to handle, slip skins off with your fingers or a paring knife (this will color your fingers if you don't wear gloves). Chop beets into a small dice.

Bring large saucepan of water to boil with 3/4 tsp salt. Add barley, reduce to a minimal simmer and cook uncovered 45 minutes. Drain well, spread onto a baking sheet to cool.

Heat dry skillet over medium heat on stove. Add chopped nuts - toast stirring frequently until fragrant. Remove from heat to cool.

Whisk vinegar, oil, mustard, honey, fresh cracked black pepper to taste and remaining 1/2 tsp salt in a large bowl. Add beets, celery, radishes and scallions, toss to coat. Let sit for about 15 minutes, then add barley.

 Just before serving, stir in basil and nuts.

Nutritional information (based on 8 servings): 181 calories, 24g carbohydrates, 7g sugars, 9g fat, 4g protein

No comments:

Post a Comment