Embrace the wholesomeness of our Rustic Barley and Nut Medley, a hearty and nutritious snack that combines the earthy flavors of barley with the crunchiness of mixed nuts. This robust blend is not only a joy to the palate but also a powerhouse of nutrients, making it a perfect snack for health-conscious individuals. Whether you're in need of a satisfying midday snack or a healthy addition to your meals, this barley and nut mix is sure to fulfill your needs.
Preparation and Cooking Times
- Preparation Time: 15 minutes
- Cooking Time: 30 minutes (for barley)
- Total Time: 45 minutes
Servings and Serving Size
- Yields: 4 cups of mix
Nutritional Profile (per 1/2 cup serving)
- Calories: 200 kcal
- Protein: 6 g
- Carbohydrates: 18 g
- Fat: 12 g
- Fiber: 4 g
- Sugar: 3 g
Ingredients
- Cooked Barley: 2 cups (about 370 g / 13 oz when cooked)
- Mixed Nuts (e.g., almonds, walnuts, pecans): 1 cup (150 g / 5.3 oz)
- Dried Cranberries or Raisins: 1/2 cup (70 g / 2.5 oz)
- Pumpkin Seeds: 1/4 cup (30 g / 1 oz)
- Olive Oil: 15 ml (0.5 oz)
- Honey or Maple Syrup: 30 ml (1 oz)
- Ground Cinnamon: 5 g (0.2 oz)
- Salt: 2 g (0.07 oz)
Detailed Method of Preparation
- Cook barley according to package instructions, then let it cool.
- In a large mixing bowl, combine the cooled barley, mixed nuts, dried cranberries, and pumpkin seeds.
- In a small bowl, whisk together olive oil, honey, cinnamon, and salt.
- Pour the dressing over the barley and nut mixture, and toss well to coat.
- Let the mixture sit for a few minutes to absorb the flavors.
Tips for Culinary Success
- Toast the nuts lightly for extra crunch and flavor.
- Experiment with different dried fruits like apricots or figs for varied tastes.
- This mix can be stored in an airtight container for up to a week.
Frequently Asked Questions (FAQs)
Can I use another grain instead of barley?
Yes, farro or brown rice can be great alternatives.
Is this mix suitable for a vegan diet?
Absolutely, just use maple syrup instead of honey.
Can I add spices for more flavor?
Definitely! Try adding a pinch of nutmeg or ginger for an extra kick.