Healthy Recipes: Pearl Barley Sweet Potato Salad with Arugula

This colorful pearl barley sweet potato salad with arugula is a healthy and delicious summer dish. The toasted walnuts add crunch to the salad, while the arugula and mustard dressing add flavor.

Pearl barley is a wonderful base for a salad. In addition, the healthy grain has plenty of protein, calcium, potassium, magnesium, iron and vitamins A, C and E. In addition, pearl barley has an antibiotic property and has a positive effect on your immune system. Especially through the contained vitamin A, your body’s natural defenses are optimally boosted. A real superfood that should not be missing on your menu!

The arugula will spice up your salad. With its high content of mustard oils (glucosinolates), it not only spices up your dish, but also contains valuable secondary plant substances.

Enjoy cooking!

Ingredients for Pearl Barley Sweet Potato Salad with Arugula

  • 150 g pearl barley
  • 1 red onion, thinly sliced
  • 300 g broccoli, cut florets in half
  • 2 carrots, cut into slices or sticks
  • 1 sweet potato, cut into cubes
  • 50 g aragula
  • Walnuts, coarsely chopped

Ingredients for the dressing

  • 2 tablespoons apple cider vinegar
  • 2 tablespoons water
  • 3 tablespoons olive oil
  • 3 tablespoons mustard
  • 1 tablespoon fresh parsley, chopped
  • 1 teaspoon rice malt
  • Sea salt

Preparation of Pearl Barley Sweet Potato Salad with Arugula

Step 1
Preheat the oven to 180 C or 375 F convection.
Cook the pearl barley according to the package instructions.

Step 2
Spread the chopped vegetables on a baking tray with a little olive oil and place in the preheated oven for 20 minutes.

Step 3
For the dressing, whisk together the apple cider vinegar, water, olive oil, mustard, chopped parsley and rice malt until well combined and season with a little sea salt.

Step 4
Roughly chop the walnuts and roast them a little in a pan. When the pearl barley is cooked, fry it briefly with the walnuts.

Step 5
Put the sautéed pearl barley and walnuts in a bowl with the dressing and mix well. Finally, loosely mix in the oven vegetables and aragula.

Tip:
This salad can also be served very well as a side dish with a fish fillet.
Instead of arugula, fresh spinach leaves can also be used.

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