|2 servings||calories per servings 394||protein serving 12 g||carbs per serving 64 g||total fat per serving 14 g|
Early spring mint and peas are a classic combination, and lemon adds acidity and brightness to this entree salad. Although pearl barley is not a whole grain (to “pearl” barley is to polish away some of its outer bran layer), it still offers a commendable 6 grams of dietary fiber per cup (cooked).
|Nutrition Facts||/ Per Serving|
|Total Fat||14 g|
|Saturated Fat||4 g|
|Trans Fat||0 g|
|Polyunsaturated Fat||1 g|
|Monounsaturated Fat||7 g|
|Total Carbohydrates||64 g|
|Dietary Fiber||12 g|
In a small saucepot with a lid combine barley, 1 3/4 cups water and 1/4 teaspoon kosher salt. Place pan over high heat. When liquid comes to a simmer cover the pot, and reduce heat to low. Cook until barley is tender and all liquid has been absorbed, 15-20 minutes.
While barley is cooking prepare your mise en place: Remove stems and strings from peas. Peel and dice shallot. Peel and mince garlic. Zest, halve and juice lemon. Pick leaves from mint sprigs; thinly slice leaves. Cut pea sprouts into 2-inch pieces.
In a separate small saucepan combine 4 cups water and remaining 1/2 teaspoon kosher salt. Place pan over high heat. In a small mixing bowl combine 5 or 6 ice cubes with 1 cup cold tap water; set near stove. When salted water is boiling rapidly, stir in snow peas. Return water to a boil, and cook peas 20 seconds. Use a slotted spoon to scoop out peas and drop into ice water. Press on peas to submerge completely. Allow peas to remain in ice water 5-6 minutes, then drain well.
When barley is cooked completely (it will be tender but a little chewy), drain well and spread out on a platter or baking pan to cool.
In a small sauté pan heat 1 teaspoon olive oil over medium heat; add shallot and garlic. Cook until fragrant, 1-2 minutes, and add to baking sheet with barley.
Thinly slice peas lengthwise. In a large bowl combine peas, barley mixture, lemon zest and juice, remaining 2 teaspoons olive oil, feta cheese, almonds and mint. Mix thoroughly, and adjust seasoning as desired with kosher salt and pepper. Divide salad between 2 plates, top with pea sprouts, and enjoy!
With a degree in Journalism from the University of South Carolina, Robert Lupo has worked in restaurant kitchens from his hometown of Columbia, SC, to Atlanta, GA, including Motor Supply Company, The Globe in Tech Square, Eclipse di Sol, Aria, Brick Store Pub, and Leon’s Full Service. In 2012, he founded the vegetarian Sherrywood Supper Club in Atlanta, where he lives with his wife. Lupo currently works for the Atlanta Neighborhood Charter School, on the Nutrition staff.Learn More...