dish
Quinoa-Barley Salad

4
Serves
195
Calories
15
Nutrients
11
Vitamins

Ingredients

1/2 cup quinoa
3/4 cup pearled barley
1/2 cup pumpkin seeds , raw
2 teaspoons salt
3 tablespoons canola or vegetable oil
1 cup butternut squash , cut into 1/2" dice
1 tablespoon sage , cut chiffonade
1 tablespoon sherry vinegar (or to taste)
2 tablespoons extra virgin olive oil (or to taste)

Cooking Instructions

1. Preheat the oven to 350°F. Put 3 cups (approximately) of salted water each into 2 pots and bring them to a boil. Cook quinoa and barley separately, covering barley, until tender, about 10-12 minutes for the quinoa and 30-35 minutes for the barley.

2. Meanwhile, toss the butternut squash with 1 tablespoon of canola oil and season with salt and pepper. Roast in the oven until tender, about 20 minutes. Remove and cool.

3. Drain the barley and quinoa, rinsing under cold water. Heat the remaining canola oil in a small pan. Sauté pumpkin seeds until toasted and "puffy," about 2 minutes. Season with 2 teaspoons salt.

4. Combine all the ingredients, season with salt and pepper. Serve at room temperature.

Serving Size: 3/4 cup

Nutrition Information

Number of Servings: 4
Calories
195
Protein
4 g
Total Carbohydrate
28 g
Dietary Fiber
4 g
Soluble Fiber
1 g
Insoluble Fiber
0 g
Sugar
1 g
Total Fat
8 g
Saturated Fat
1 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
1 g
Omega-6 Fatty Acid
2 g
Percent Calories from Protein
9 %
Percent Calories from Carbohydrate
55 %
Percent Calories from Fat
36 %
Vitamin A
137 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
4 mg
Vitamin D
0 IU
Folate
17 mcg
Vitamin E
2 IU
Vitamin K
0 mcg
Pantothenic Acid
0 mg
Calcium
24 mg
Iron
2 mg
Phosphorus
113 mg
Potassium
233 mg
Sodium
65 mg
Zinc
1 mg