Vegetable Barley Salad in Cabbage Cups

Vegetable Barley Salad in Cabbage Cups Recipe - Vegan Food

| Servings: 6 |

Vegan diet

Introduction

Vegetable Barley Salad in Cabbage Cups is a refreshing and nutritious dish that is perfect for a light lunch or as a side dish for a summer barbecue. The combination of hearty barley, sweet corn, crunchy red bell pepper, and briny olives, all tossed in a tangy vinaigrette, is sure to please your taste buds.

History

This recipe is a modern twist on traditional barley salads, which have been enjoyed for centuries in various cultures around the world. Barley is a versatile grain that is often used in salads for its chewy texture and nutty flavor. By serving the salad in cabbage cups, we add a fun and creative twist to the dish.

Ingredients

5 cups water
1 cup regular barley
2 cups frozen corn kernels, thawed
0.25 cup white wine vinegar
3 tbsp olive oil
1 tbsp dijon mustard
2 tsp fresh oregano, snipped
2 cloves garlic, minced
0.5 tsp salt
0.25 tsp fresh ground black pepper
1 cup red bell pepper, seeded and chopped
0.5 cup pitted olives, sliced
1 medium sized red or green cabbage

How to prepare

1. Bring water to a boil in a large saucepan. Add barley, reduce heat, and simmer covered for 50 minutes or until barley is tender.
2. Stir in corn to the barley during the last 10 minutes of simmering. Drain in a colander and rinse with cold water.
3. In an airtight container, prepare the dressing by adding the oil, mustard, oregano, garlic, salt, and black pepper. Seal tightly and shake until well combined.
4. In a large serving bowl, combine the barley and corn mixture. Stir in red bell pepper and olives. Pour the dressing over the mixture and gently toss to evenly coat.
5. Carefully peel off 6 cabbage layers to form individual bowls. Fill each cabbage leaf with an equal amount of the barley mixture, then serve on salad plates.

Variations

Add diced cucumber or cherry tomatoes for extra freshness.
Substitute quinoa or farro for the barley for a different flavor and texture.
Top the salad with crumbled feta cheese or toasted nuts for added crunch.

Notes

Cook Time:
Serves: 6

Cooking Tips & Tricks

Be sure to rinse the cooked barley and corn with cold water to stop the cooking process and cool them down quickly.

- The cabbage cups can be made ahead of time and stored in the refrigerator until ready to serve.

- Feel free to customize the salad by adding your favorite vegetables or herbs.

Serving Suggestions

Serve this Vegetable Barley Salad in Cabbage Cups as a light lunch or as a side dish for grilled chicken or fish. It pairs well with a glass of white wine or a refreshing iced tea.

Cooking Techniques

To cook barley, be sure to rinse it under cold water before boiling to remove any excess starch.

- When making the dressing, shake it in an airtight container to emulsify the oil and vinegar.

Ingredient Substitutions

Use apple cider vinegar or balsamic vinegar in place of white wine vinegar.

- Substitute black beans or chickpeas for the corn for added protein.

Make Ahead Tips

The barley mixture and dressing can be prepared ahead of time and stored separately in the refrigerator. Assemble the cabbage cups just before serving to prevent them from wilting.

Presentation Ideas

Arrange the cabbage cups on a platter and garnish with fresh herbs or a sprinkle of paprika for a pop of color. Serve with lemon wedges on the side for an extra burst of flavor.

Pairing Recommendations

This salad pairs well with grilled meats, seafood, or tofu. For a complete meal, serve it with a side of roasted vegetables or a green salad.

Storage and Reheating Instructions

Store any leftover salad in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the barley mixture in the microwave or on the stovetop before filling the cabbage cups.

Nutrition Information

Calories per serving

Each serving of Vegetable Barley Salad in Cabbage Cups contains approximately 250 calories.

Carbohydrates

Each serving of Vegetable Barley Salad in Cabbage Cups contains approximately 35 grams of carbohydrates. Barley is a good source of complex carbohydrates, which provide a steady source of energy.

Fats

Each serving of this salad contains approximately 8 grams of fat, primarily from the olive oil in the dressing. Olive oil is a heart-healthy fat that is rich in monounsaturated fats.

Proteins

Each serving of this salad contains approximately 5 grams of protein. Barley is a good source of plant-based protein, making this dish a satisfying and filling option.

Vitamins and minerals

This salad is rich in vitamins and minerals, including vitamin C from the red bell pepper, vitamin K from the cabbage, and iron from the barley. Olives also provide healthy fats and antioxidants.

Alergens

This recipe contains gluten from the barley and may contain sulfites from the white wine vinegar. It is also important to check for any allergies to olives or other ingredients.

Summary

Overall, this salad is a nutritious and balanced dish that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals.

Summary

Vegetable Barley Salad in Cabbage Cups is a delicious and nutritious dish that is perfect for a light and refreshing meal. Packed with fiber, vitamins, and minerals, this salad is a great way to enjoy the flavors of summer in a healthy and satisfying way. Serve it at your next gathering or enjoy it as a simple and wholesome meal for yourself.

How did I get this recipe?

I can't forget the first time I saw this recipe for Vegetable Barley Salad in Cabbage Cups. It was a warm summer day, and I had just finished browsing through a stack of old cookbooks at a yard sale. As I was flipping through the pages of a tattered cookbook from the 1950s, a faded yellowed recipe caught my eye. The recipe was for a unique dish that combined the earthy flavors of barley and vegetables with the crisp freshness of cabbage cups. Intrigued, I decided to purchase the cookbook and give the recipe a try.

When I got home, I immediately set to work gathering the ingredients for the salad. I diced up carrots, bell peppers, and cucumbers, and cooked the barley until it was tender. As the salad came together, I could already imagine the flavors blending together in perfect harmony. But it was the cabbage cups that truly caught my attention. I had never seen anything like them before - delicate leaves of cabbage, carefully shaped into cups to hold the salad. It was a beautiful and ingenious way to serve the dish.

As I took my first bite of the Vegetable Barley Salad in Cabbage Cups, I knew I had stumbled upon a new favorite recipe. The combination of textures and flavors was simply delightful. The nuttiness of the barley, the crunch of the vegetables, and the slight bitterness of the cabbage all worked together to create a dish that was both satisfying and refreshing. I couldn't wait to share this recipe with my family and friends.

Over the years, I have made this recipe countless times, each time adding my own twist to it. Sometimes I would swap out the vegetables for whatever was in season, or add a sprinkle of fresh herbs for a burst of flavor. Other times, I would experiment with different grains, like quinoa or farro, to give the salad a new dimension. No matter how I changed it up, the Vegetable Barley Salad in Cabbage Cups always remained a crowd-pleaser.

One day, while hosting a dinner party for some close friends, I served the salad as an appetizer. As they took their first bites, their eyes lit up with delight. They couldn't stop raving about how delicious and creative the dish was. One of my friends even asked for the recipe so she could make it for her own family. It was moments like these that reminded me of why I loved cooking so much - the joy of creating something delicious and sharing it with others.

As the years went by, the recipe for Vegetable Barley Salad in Cabbage Cups became a staple in my repertoire. It was a dish that I would turn to time and time again, whether for a quick weeknight meal or a special occasion. And with each batch I made, I would think back to that day at the yard sale, when a faded yellowed recipe caught my eye and sparked my culinary imagination.

Now, as I sit here reflecting on all the memories and meals that this recipe has brought me, I can't help but feel grateful for the simple pleasures that cooking has brought into my life. From the joy of discovering a new recipe to the satisfaction of sharing it with loved ones, cooking has always been a source of comfort and creativity for me. And as long as I have a kitchen to cook in and a table to gather around, I know that I will continue to find joy in exploring new flavors and creating delicious dishes for those I care about.