Barley and spelt salad
If you like to go to the beach in the middle of summer quite frequently, but don’t want to eat sandwiches every day, you should treat yourself to this fabulous salad of barley and spelt. It is an alternative to the more common rice salad or pasta: you can make it in advance and pack it into lunch boxes which are comfortable to carry in your cool bag. You’ll notice that they get devoured in seconds, and will appeal to even the smallest children. And even if you are not on the beach you will enjoy this light salad as a change to a heavier sandwich which could also take longer to digest. Our chef suggests a salad based on seafood flavours, with fresh prawns, vegetables and red onion. But you can vary the contents to taste, using the more traditional ingredients of a rice salad, or just using your imagination. However you choose to make it, you can be confident that you will be making a very healthy and natural dish, perfect for the intestinal health of the whole family.
Ingredients
* approximate values per serving
Preparation
Cut the vegetables into cubes. Stir-fry the courgettes with a little oil and salt. Fry the aubergines after salting them and leaving them to drain some of their liquid for 20min. Keep the tomatoes, peppers and onions raw. Sauté the prawns in a pan with a little olive oil just to colour them. Cook the barley and spelt for 25 or 30 minutes in salted water, then drain and leave to cool. Combine all the ingredients and season with olive oil and salt.
Step by step
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Combine all the ingredients and season with olive oil and salt.
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Serve the salad after leaving the flavours to develop for an hour
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Additional information
Barley and Spelt Salad with Grilled Vegetables
One of the tastiest variations of Barley and Spelt Salad is certainly the one with grilled vegetables. In this preparation, zucchini, eggplant, and bell peppers are cooked on the grill, giving the dish a smoky flavor and a crunchier texture. To make it, simply slice the vegetables and grill them until nice golden stripes appear. Once cooled, they are combined with the already cooked and cooled barley and spelt, along with fresh tomatoes and sautéed shrimp. Everything is then dressed with extra virgin olive oil and a sprinkle of salt. This version is perfect for a summer lunch or a light dinner, keeping the fresh and genuine flavors intact.
Barley and Spelt Salad Pugliese Style
The Barley and Spelt Salad Pugliese Style is an interpretation that celebrates the typical flavors of the region. In this variation, you can use local fresh ingredients, such as sweet Tropea onions and beef heart tomatoes, which provide a unique and authentic flavor. The preparation remains similar, but it is recommended to add a touch of dried oregano, which is common in Pugliese cuisine. Additionally, you can replace regular olive oil with local extra virgin olive oil to further enhance the flavors. This recipe is not only nutritious but also represents a way to bring the warmth and tradition of Puglia to the table, perfect to enjoy in company on a sunny day.
Light Barley and Spelt Salad without Shrimp
For those looking for a lighter version of Barley and Spelt Salad, it can be prepared without shrimp. In this light variation, you can increase the portions of fresh vegetables, such as zucchini and tomatoes, to keep the dish rich in flavor and nutrients. Additionally, you can use a drizzle of extra virgin olive oil for dressing, thus reducing the calories. This preparation is ideal for those who wish to maintain a balanced diet without sacrificing taste. The addition of fresh herbs like basil or parsley can further enrich the dish, making it fresh and fragrant. Perfect for those on a low-calorie diet, this salad is an excellent choice for a healthy and nutritious meal.
Nutritional Benefits of Barley and Spelt Salad
The Barley and Spelt Salad is a dish rich in nutrients and health benefits. Barley and spelt are whole grains that provide a good dose of fiber, useful for digestion and maintaining stable blood sugar levels. Additionally, they contain plant proteins and minerals such as iron and magnesium. Fresh vegetables, such as zucchini, eggplant, and tomatoes, provide vitamins and antioxidants, contributing to a balanced diet. This salad is an ideal choice for those looking for a rich and filling dish, with a caloric intake of around 300-350 calories per serving, depending on the ingredients used. It is perfect for a nutritious and light lunch, ideal in any season.
Can Barley and Spelt Salad be stored in the refrigerator?
Of course, Barley and Spelt Salad can be stored in the refrigerator for up to 2-3 days. It is advisable to keep it in an airtight container to maintain freshness and prevent the absorption of odors from other foods. Before serving it again, it is good practice to mix it well and, if necessary, add a drizzle of olive oil to revive the flavors. However, it is best to avoid adding shrimp if you plan to store the salad, as the seafood may alter the freshness of the dish. This method of storing the salad makes it ideal for make-ahead preparations, perfect for packed lunches or quick dinners during the week.