Asparagus Barley Bean Salad

Asparagus Barley Bean Salad

Asparagus Barley Bean Salad

This is a lovely salad for late spring or early summer when the asparagus is in season. It pairs beautifully with boneless, skinless grilled chicken breast as your protein. Hulled barley is one of my favorite grains because it’s so gentle on my blood sugar. It’s versatile and can be used in soups, sides or salads.  You can read more about this amazing ancient grain in my Tomato Barley Turkey Soup recipe.

Using my Instant Pot makes short work of cooking the barley but it can easily be done on the stove top as well. Soaking the barley helps to reduce the phytates in the grain but it can be done without soaking, your cooking time will be longer. I find soaking them over night in a ratio of 1:3 (1 part grain to 3 parts water) with a 1/2 teaspoon of cider vinegar works very well for me.  I like both Bob’s Red Mill Hull-less Barley or Grain Place Foods Non-GMO Organic Hulled Barley.

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Asparagus Barley Bean Salad Ingredients and Instructions

Salad Fixings:

2/3 cup hulled barley, soaked over night in 3 cups of water with 1/2 teaspoon of cider vinegar
3 cups cut asparagus pieces, about 1 inch in size
1 can dark red kidney bean, rinsed and drained

Dressing:
Juice of 1/2 large lemon, approximately 3 tablespoons
2 Tablespoons Red Wine Vinegar or Cider Vinegar
1 Tablespoon MCT Oil
1/4 teaspoon dried organic tarragon
1/4 teaspoon dried organic basil
1/4 teaspoon organic garlic powder
1/8 teaspoon organic onion powder
1/8 teaspoon mustard powder
1/4 teaspoon freshly ground pepper
Scant 1/4 teaspoon THM Super Sweet
1 tablespoon dried organic parsley flakes or 3 tablespoons of chopped fresh parsley.
Optional Garnish – chopped and sliced spring onions

Instructions:

  1. Soak your hulled barley over night or for at least 6 hours in 3 cups of water and 1/2 teaspoon of cider vinegar. Once soaked, drain and rinse thoroughly.
  2. Place 4 cups of water in your Instant Pot liner and add the drained rinsed barley. Put liner in the pot set using either [Manual] or [MultiGrain] setting for 20 minutes with natural pressure release. To cook barley on the stove place rinsed drained barley into a 3 – 4 quart sauce pan, bring to a boil, turn heat down to a simmer, cover and simmer 45-50 minutes. Once the barley is cooked drain and rinse with cold water.
  3. Rinse and thoroughly dry your liner, add 1/2 cup of water, steamer basket and 3 cups of cut asparagus. Place in pot, set using [Steam] setting for 3 minutes with quick pressure release. For the Stove top place the 3 cups of cut asparagus into a pan with 1 cup of boiling water, cook about 5 minutes.  To retain a nice green color gently ladle asparagus into a bowl of ice water. Cool and drain.
  4. Combine barley and asparagus in a large glass bowl and chill for 2 hours.
  5. Prep your dressing by placing all the first 9 ingredients (except for the parsley) in a small glass jar with a top, shake vigorously, this will allow your herbs to bloom.
  6. Once your barley and asparagus has chilled, rinse and drain the kidney beans. Add to the asparagus and barley, stir gently.
  7. Add the dried parsley to your dressing, shake and quickly pour over the salad, toss gently and return to the frig for about 1/2 hour.

NOTE: For the Drive Thru Sue’s if you want a quick dressing trick whisk 1/4 cup of lemon juice with 1/4 on plan Fat Free Italian Dressing.

Yields 6-8 servings

Asparagus Barley Bean Salad

Nutrition filled and pretty summer salad with asparagus, barley and kidney beans.

15 minPrep Time

45 minCook Time

1 hrTotal Time

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Ingredients

    Salad Fixings:
  • 2/3 cup hulled barley, soaked over night in 3 cups of water with 1/2 teaspoon of cider vinegar
  • 3 cups cut asparagus pieces, about 1 inch in size
  • 1 can dark red kidney bean, rinsed and drained
  • Dressing:
  • Juice of 1/2 large lemon, approximately 3 tablespoons
  • 2 Tablespoons Red Wine Vinegar or Cider Vinegar
  • 1 Tablespoon MCT Oil
  • 1/4 teaspoon dried organic tarragon
  • 1/4 teaspoon dried organic basil
  • 1/4 teaspoon organic garlic powder
  • 1/8 teaspoon organic onion powder
  • 1/8 teaspoon mustard powder
  • Scant 1/4 teaspoon THM Super Sweet
  • 1 tablespoon dried organic parsley flakes or 3 tablespoons of chopped fresh parsley.

Instructions

  1. Soak your hulled barley over night or for at least 6 hours in 3 cups of water and 1/2 teaspoon of cider vinegar. Once soaked, drain and rinse thoroughly.
  2. Place 4 cups of water in your Instant Pot liner and add the drained rinsed barley. Put liner in the pot set using either [Manual] or [MultiGrain] setting for 20 minutes with natural pressure release. To cook barley on the stove place rinsed drained barley into a 3 - 4 quart sauce pan, bring to a boil, turn heat down to a simmer, cover and simmer 45-50 minutes. Once the barley is cooked drain and rinse with cold water.
  3. Rinse and thoroughly dry your liner, add 1/2 cup of water, steamer basket and 3 cups of cut asparagus. Place in pot, set using [Steam] setting for 3 minutes with quick pressure release. For the Stove top place the 3 cups of cut asparagus into a pan with 1 cup of boiling water, cook about 5 minutes. To retain a nice green color gently ladle asparagus into a bowl of ice water. Cool and drain.
  4. Combine barley and asparagus in a large glass bowl and chill for 2 hours.
  5. Prep your dressing by placing all the first 9 ingredients (except for the parsley) in a small glass jar with a top, shake vigorously, this will allow your herbs to bloom.
  6. Once your barley and asparagus has chilled, rinse and drain the kidney beans. Add to the asparagus and barley, stir gently.
  7. Add the dried parsley to your dressing, shake and quickly pour over the salad, toss gently and return to the frig for about 1/2 hour.
Cuisine: American | Recipe Type: Salad or Side

Notes

PEARLED BARLEY - You can substitute pearled barley in the recipe. Cook the pearled barley according tot he package directions omitting the salt and any fat.

NOTE: For the Drive Thru Sue's if you want a quick dressing trick whisk 1/4 cup of lemon juice with 1/4 on plan Fat Free Italian Dressing.

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