Mushroom and barley bean salad

Prep time: 15 min | Cook time: 40 min | Makes: 6 servings

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Nutritional Information

Mushroom and barley bean salad

Prep time: 15 min | Cook time: 40 min | Makes: 6 servings
Mushroom and barley bean salad

The firm yet tender texture of barley matches beautifully with tender juicy mushrooms in this make-ahead salad. Packed with protein and flavor, this salad is delicious hot or cold. And the leftovers pack up perfectly for lunch.

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2012.

  • 2 tsp (10 mL) canola oil
  • 1 pkg (8 oz/227 g) sliced mushrooms
  • 3 cloves garlic, minced
  • 2 tbsp (25 mL) chopped fresh parsley
  • 1/2 cup (125 mL) pot barley
  • 2 cups (500 mL) sodium reduced vegetable broth
  • 1 can (19 oz/540 mL) no salt added kidney beans, drained and rinsed
  • 1 cup (250 mL) halved grape tomatoes
  • 2 tbsp (25 mL) aged balsamic vinegar
  • 2 tbsp (25 mL) chopped fresh basil or mint

Directions

  1. In a large nonstick skillet, heat oil over medium high heat and cook mushrooms, garlic and parsley for about 8 minutes or until liquid evaporates. Stir in barley and stock; bring to a boil.
  2. Cover and simmer over low heat, stirring occasionally for about 30 minutes or until barley is tender. Remove from heat and let stand for 5 minutes for any remaining liquid to absorb. Stir in beans and set aside to cool slightly.
  3. Stir in tomatoes, vinegar and basil until combined before serving.

Tip: Cover and refrigerate for up to 2 days.

Posted: September 2012 

per serving

  • Calories: 173
  • Protein: 7 g
  • Total Fat: 2 g
    • Saturated Fat: 0 g
    • Cholesterol: 0 mg
  • Carbohydrate: 32 g
    • Fibre: 9 g
    • Sodium: 160 mg
  • Potassium: 473 mg

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