Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Barley | 1 cup cooked (157g) | 193 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Bell Pepper | 1 medium (119g) | 31 |
| Green Cabbage | 1 cup shredded (89g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 5 cups water
- 1 cup regular barley
- 2 cups frozen corn kernels, thawed
- 1/4 cup white wine vinegar
- 3 tablespoons olive oil
- 1 tablespoon Dijon mustard
- 2 teaspoons fresh oregano, snipped
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/4 teaspoon fresh ground black pepper
- 1 cup red bell pepper, seeded and chopped
- 1/2 cup pitted olives, sliced
- 1 medium sized red or green cabbage
Directions
1.Bring water to boil in a large saucepan. Add barley then reduce heat and simmer for 50 minutes or until barley is tender, covered.
2.Stir in corn to barley during last 10 minutes of simmering. Drain in a colander and rinse with cold water.
3.In an airtight container, make the dressing by adding the oil, mustard, oregano, garlic, salt and black pepper. Seal tightly then shake until combined.
4.In a large serving bowl, add barley and corn mixture. Stir in red bell pepper and olives. Pour dressing over mixture then gently toss to coat evenly.
5.Carefully peel off 6 cabbage layers forming individual bowls. Fill each cabbage leaf with an equal amount of the barley mixture then serve on salad plates.