Sheet Pan Barley Salad
(Vegan, High Fiber, Good Source of Protein)
Ingredients
- 1 cup (200g) dry pearled barley
- 1 pound (453g) red or green cabbage, cored and chopped
- 1 pound (453g) cauliflower, stem removed and chopped into 1” (3cm) pieces
- ½ large (150g) red onion, thinly sliced
- 2 large (4-5g each) garlic cloves, peeled (for dressing below)
- ¾ cup (90g) walnuts, chopped
- 1 tablespoon (12g) of sugar
- Olive oil for drizzling
- Salt and pepper to taste
- ½ cup (118ml) olive oil
- ¼ cup (60ml) fresh orange juice
- 2 tablespoons (30ml) lemon juice
- 2 tablespoons (30ml) apple cider vinegar
- 1 tablespoon (21g) honey
- ½ cup (30g) fresh minced parsley, plus extra chopped to garnish
- ½ teaspoon (3g) sea salt (or more to taste)
Special Equipment
- KitchenAid® Grain and Rice Cooker
- 13”x18” (33cm x 45cm) sheet pan
- Large mixing bowl
Cook Time: 65 minutes
Servings: 5 servings
Nutrition - 1 Serving
Calories ------------------------ 550
Fat ------------------------------ 36g
Carbs -------------------------- 53g
Protein ------------------------ 10g
Sugars ------------------------- 13g
Dietary fiber ----------------- 12g
Cholesterol ------------------ 0mg
Sodium -------------------- 290mg
Fat ------------------------------ 36g
Carbs -------------------------- 53g
Protein ------------------------ 10g
Sugars ------------------------- 13g
Dietary fiber ----------------- 12g
Cholesterol ------------------ 0mg
Sodium -------------------- 290mg
Instructions
- Using the KitchenAid® Grain and Rice Cooker, select the Pearled Barley menu option and set cooking liquid to water. Choose "soft" to confirm the texture setting and allow pearled barley to cook. When the barley has cooked for about 20 minutes, roast the vegetables.
- Preheat the oven to 400ºF/205ºC and place the rack in the center of the oven.
- In a large bowl, combine chopped cabbage, onion, and cauliflower. Drizzle with olive oil, season lightly with salt and pepper, and toss to coat. Dump veggies onto the sheet pan and evenly spread out on the pan.
- Make a space in the center of the pan, add the walnuts and garlic cloves and drizzle both with olive oil. Sprinkle the walnuts only with sugar and turn to coat. Place the sheet pan in the preheated oven.
- After 10 minutes, use tongs or a wooden spoon to turn the veggies and stir the walnuts (still keeping the walnuts and garlic cloves separate), then return to the oven for another 10 minutes or until the veggies are browned and caramelized in places. Remove from the oven.
- While the veggies are roasting and the grains are cooking, make the dressing. Combine all the dressing ingredients in a jar with a tight-fitting lid. Shake well to emulsify. When veggies finish roasting, take the garlic cloves and mash well with a fork, then add the mashed garlic to the dressing. Shake again to fully combine.
- Place the cooked barley into a large bowl and transfer all the roasted vegetables and the nuts from the sheet pan into the barley. Drizzle the dressing over the contents of the bowl, and stir immediately to fully coat the grains, vegetables, and nuts with dressing.
- Top with reserved chopped parsley and serve warm.
PRO TIP
To ramp up the protein, try adding leftover meat, seafood or hard boiled eggs to this salad.
KitchenAid® Grain and Rice Cooker
The KitchenAid® Grain and Rice Cooker features innovation that takes care of the measuring and monitoring for you, with 21 presets for grains, rice and beans. With an integrated scale and water tank that work together, the cooker automatically senses the amount of grains, rice or beans you've added and then it dispenses the right amount of water to match the ideal water-to-grain ratio for what you are cooking.
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