VelvetGolden Beetroot Salad with Barley and Fennel
Inspired by techniques from Bon Appétit.
Thinly sliced raw golden beetroot, fennel and red onion tossed with cooked barley, toasted almonds and fresh mint. The chewy grains and crunchy vegetables take up a sharp olive oil and vinegar dressing, while the almonds bring a nutty finish.
Always check the labels of the products you use.
Method
- 1
Prepare the salad. Slice the fennel, raw golden beetroot and red onion as thinly and evenly as you can; the beetroot slices should bend easily. Chop the toasted almonds and tear the mint leaves. Put everything in a large bowl with the cooled, well-drained cooked barley, separating any grains that have clumped together.
- 2
Dress and toss. Pour the olive oil and vinegar over the salad and toss with salad servers until the grains and vegetables are evenly coated. Add the salt and pepper, toss again and taste a spoonful that includes both barley and vegetables. Adjust the seasoning a little at a time and serve.
Storage
Refrigerate covered for up to 3 days, counting from when the barley was cooked, and serve cold. The mint and almonds are best on the day the salad is mixed. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Low saturated fat: 1.1 g saturated fat per 100 g, 6.9% of energy (limits ≤ 1.5 g and ≤ 10%)
- Low sugars: 2.8 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 2.3 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 148 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
Free sugars: 0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g (WHO). The share shown is the share of one serving. who.int/publications/i/item/9789241549028
Equipment
- chef's knife
- chopping board
- large mixing bowl
- salad servers
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 208 kcal |
| Protein | 3.4 g |
| Carbohydrate | 22.2 g |
| of which sugars | 4.1 g |
| of which free sugars | 0 g |
| Fat | 12.5 g |
| of which saturates | 1.6 g |
| Fibre | 4.8 g |
| Salt | 0.6 g |
Protein per 100 kcal
1.6 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
