Barley Waldorf Salad
Old-fashioned Waldorf salad recipe gets an up-to-the-minute makeover with the addition of nutty barley, fresh grapes, and a tangy yogurt-and-mayonnaise dressing.
Prep Time:
20 mins
Total Time:
1 hr 35 mins
Servings:
8 (2/3-cup) servings
Ingredients
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3/4 cup regular barley, triticale berries, or quinoa
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3 3/4 cups water
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3/4 teaspoon salt
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1/4 cup plain lowfat yogurt
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3 tablespoons light mayonnaise or salad dressing
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1/4 teaspoon finely shredded lemon peel
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1 tablespoon lemon juice
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1/4 teaspoon sugar
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1 1/2 cups seedless green and/or red grapes, halved
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1 medium apple, cored and chopped
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1/2 cup chopped celery
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Romaine lettuce leaves
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1/4 cup coarsely chopped walnuts, toasted
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Seedless grapes (optional)
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Lemon peel strips (optional)
Directions
1.
In a 3-quart saucepan, toast barley over medium-low heat for 4 to 5 minutes or until barley is golden, stirring occasionally. Add water and 1/4 teaspoon of the salt. Bring to boiling; reduce heat to medium-low. Cover and simmer about 45 minutes for barley or triticale or 15 minutes for quinoa or until tender. Drain. Let stand for 30 minutes to cool.
2.
In a large bowl, whisk together yogurt, mayonnaise, shredded lemon peel, lemon juice, sugar, and the remaining 1/2 teaspoon salt. Stir in cooked barley, 1 1/2 cups grapes, the apple, and celery.
3.
To serve, spoon barley mixture onto lettuce leaves. Sprinkle with walnuts. If desired, garnish with additional grapes and lemon peel strips. Makes 8 (2/3-cup) servings.
Make-ahead directions
Prepare as directed through Step 2. Cover and refrigerate for up to 24 hours. If necessary, stir milk into salad to moisten. Serve as directed in Step 3.
Nutrition information
Calories 145, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 0 g, Polyunsaturated Fat 2 g, Cholesterol 2 mg, Sodium 281 mg, Carbohydrate 23 g, Total Sugar 8 g, Fiber 5 g, Protein 4 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Starch 1.5, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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