BARLEY & ALMOND SALAD
Serves 4
Ingredients
2 cups (1 pint/470ml) low-sodium vegetable broth/stock
1 cup (200g) pearl barley
¼ tsp salt
1 (15oz/420g) can kidney beans, drained and rinsed
1 large red bell pepper, diced
¾ cup (95g) diced zucchini/courgette
½ cup (54g) slivered almonds, roasted
1/3 cup (33g) diced scallions/spring onions
2 tbsp extra-virgin olive oil
1 tbsp balsamic vinegar
Salt & pepper to taste
Preparation
Bring vegetable broth/stock to a boil in a medium pan. Stir in barley and salt. Cover and reduce heat; simmer 10-12 minutes or until tender. Meanwhile, place kidney beans, pepper, zucchini/courgette, almonds and scallions/onions in a large salad bowl.
Transfer cooked barley to a colander and rinse with cold water (to cool it and prevent it from becoming sticky). Transfer the cooled drained barley to salad bowl. Add oil, vinegar and salt and pepper to taste; toss and serve.
Source: Portfolio Eating Plan
Nutritional Analysis
|
Per 100g |
Per serving (327g) |
% of RDA* |
Energy (kJ/kcal) |
512kJ/121kcal |
1675kJ/397kcal |
|
Protein |
3.7g |
12.2g |
|
Carbohydrate |
17.5g |
57.1g |
|
Of which sugars |
1.9g |
6.1g |
|
Total fat |
4.5g |
14.9g |
|
Saturated fat |
0.5g |
1.6g |
|
Monounsaturated fat |
2.7g |
8.8g |
|
Polyunsaturated fat |
0.8g |
2.7g |
|
Fibre (Englyst) |
1.8g |
5.8g |
24% |
Sodium |
0.16g |
0.52g |
|
Potassium |
182mg |
595mg |
|
Sodium/Potassium ratio |
0.87 |
0.87 |
|
Vitamin B1 (thiamin) |
0.07mg |
0.24mg |
17% |
B2 (riboflavin) |
0.05mg |
0.16mg |
10% |
B12 |
0.00mg |
0.00mg |
|
Folate |
15μg |
50μg |
25% |
Vitamin D |
0.00μg |
0.00μg |
|
Calcium |
30mg |
99mg |
12% |
Magnesium |
31mg |
101mg |
34% |
Iodine |
0mg |
1mg |
<1% |
Zinc |
0.63mg |
2.08mg |
14% |
Iron |
1.12μg |
3.67μg |
25% |
Selenium |
1μg |
5μg |
9% |
*Recommended daily allowance (Food labelling regulations)
Each serving provides |
Calories |
Sugar |
Fat |
Saturates |
Salt** |
397 |
6.1g |
14.9g |
1.6g |
1.2g |
20% |
7% |
21% |
8% |
20% |
of your guideline daily amount (GDA***) |
Nutritional Analysis
|
Per 100g |
Per serving (230g) |
% of RDA* |
Energy (kJ/kcal) |
1033kJ/248kcal |
2377kJ/570kcal |
|
Protein |
4.0g |
9.3g |
|
Carbohydrate |
19.8g |
45.5g |
|
Of which sugars |
4.7g |
10.8g |
|
Total fat |
17.6g |
40.4g |
|
Saturated fat |
1.8g |
4.2g |
|
Monounsaturated fat |
12.7g |
29.1g |
|
Polyunsaturated fat |
2.1g |
4.8g |
|
Fibre (Englyst) |
3.2g |
7.4g |
31% |
Sodium |
0.60g |
1.369g |
|
Potassium |
416mg |
957mg |
|
Sodium/Potassium ratio |
1.43 |
1.43 |
|
Vitamin B1 (thiamin) |
0.12mg |
0.29mg |
21% |
B2 (riboflavin) |
0.03mg |
0.06mg |
4% |
B12 |
0.00mg |
0.00mg |
|
Folate |
15μg |
34μg |
17% |
Vitamin D |
0.00μg |
0.00μg |
|
Calcium |
62mg |
142mg |
18% |
Magnesium |
44mg |
101mg |
34% |
Iodine |
4μg |
8μg |
6% |
Zinc |
0.69mg |
1.60mg |
10% |
Iron |
1.63mg |
3.75mg |
27% |
Selenium |
2μg |
4μg |
8% |
*Recommended daily allowance (Food labelling regulations)
Each serving provides |
Calories |
Sugar |
Fat |
Saturates |
Salt** |
570 |
10.8g |
40.4g |
4.2g |
3.3g |
29% |
12% |
58% |
21% |
55% |
of your guideline daily amount (GDA***) |
Nutritional information provided by Kathryn Salmon BSc (Hons), RPHNutr, Nutritionist, Salmon Nutrition, salmonnutrition@yahoo.co.uk
Footnotes:
Nutritional information is drawn from Composition of Food Tables published by authorities in the UK and other European countries and North America, as well as in other countries, such as China, Japan, and India.
*RDAs represent the requirements for an adult woman. Adolescent women and those of child bearing age, especially if pregnant or lactating, should use this information for interpretations with their health advisers. "Vitamin D" cannot yet distinguish D2 from D3. Cooking and preparation may alter some values, notably of vitamin C. Some recovery may be made by using vegetable waters in stocks, soups etc.
**To convert values for sodium into intakes of salt (sodium chloride) divide the sodium figure by 2 and multiply the result by 5: thus sodium 0.16g translates to 0.4gm of salt (which would represent 7% of the recommended intake of salt).
***The GDAs given are for a typical adult. If you have an active lifestyle, your personal GDA may be higher; conversely, if you are not very active, your GDA may be lower. Children, the elderly and pregnant women have different requirements.
Intakes of some elements depend on absorption of the food and elements from the gut. Fresh fruit and salad as side dishes nicely improve full nutritional benefit from meals. Nutrients from meals are likely to be more biologically effective than taken as supplements.
Data will be amplified as further relevant results become available. |
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