Sometimes you want to eat heavy and sometimes you want light and healthy. Right now I’m loving hearty salads. –Eat them as a meal on their own, a side or lunch. Keep a hearty salad in the fridge for a filling snack, or for an impromptu after-work picnic when the sun pulls you outside.
Tasty barley and lentil salad plays contrasting textures and flavours against each other – sweet against salty and sour, and chewy against crunchy. Chewy al dente texture comes from the lentil, barley and kale, crispiness from the apple, and snap from the toasted almonds. Tangy lemon and rice vinegar pairs against salt from the feta and sweetness from the apple. I really like this salad.
Nutritionally you’re getting a balanced meal from this waistline-friendly dish – protein from the barley, kale, feta and almonds, and lots of fresh produce in the kale and apple. This salad is vegetarian yet filling enough to satisfy meat eaters.
The most time consuming part of making Barley, Lentil & Kale Salad with Lemon Vinaigrette, Apple & Feta is the fine chopping of the kale. I use a knife but if you are more modern and efficient and you employ a food processor, you will save 10 minutes. What I like most about this dish is having extra in the fridge for snacking. If healthy is easy to come by we’re right in there :)
Adapted from The Vancouver Province Newspaper
- 3 c /700 ml Water
- ½ c /120 ml Green Lentils (3.4 oz /95 g)
- ½ c /120 ml Pearl or Pot Barley (3.4 oz /95 g)
- 1 clove Garlic, crushed
- 2 c / 475 ml Kale, finely chopped & tough stems removed (9.5 oz /270 g)
- 1 crispy Apple, cored and diced
- ½ c /120 ml Feta, crumbled
- ¼ c /30 g Red Onion, finely chopped
- ⅓ c /80 ml Almonds, toasted & roughly chopped
- ⅓ c Oil such as Grape Seed
- 2 tbsp Lemon Juice
- 2 tbsp Rice Vinegar
- 2 tsp grainy Mustard
- 1 tsp Honey
- Freshly ground Pepper, to taste
- Finely chop the kale and set aside.
- In a large saucepan, combine water, lentils, barley and garlic. Boil for 20 minutes or until al dente. Drain off any remaining cooking water and discard garlic.
- Stir chopped kale into the hot lentil-barley pot. Set aside to cool completely.
- In small bowl, whisk together vinaigrette ingredients while lentil-barley mixture cools.
- In a large bowl, pour vinaigrette into cooled lentil-barley-kale mixture and coat completely.
- Stir in apple, feta and onion.
- Sprinkle with toasted almonds just before serving.
YOU Next Year Principle
Make your own deli salads and keep them on hand for a healthy snack or a quick meal. You can’t buy quality like this from a supermarket. Be healthier and save money too.
The philosopher Diogenes was eating bread and lentils for supper. He was seen by the philosopher Aristippus, who lived comfortably by flattering the king. Said Aristippus, ‘If you would learn to be subservient to the king you would not have to live on lentils.’
Said Diogenes, ‘Learn to live on lentils and you will not have to be subservient to the king.’
Anthony de Mello