Simple lunch ideas: feta-barley salad with citrus dressing

Barley is one of the unsung heroes of the grain world while cranberries and orange make this salad sing.

Preparation time: 15 minutes
Cook time: 20 minutes
Serves 6

Ingredients:

• 250 g (1 c) quick-cooking barley
• 250 g (1 c) crumbled feta cheese
• 250 g (1 c) seeded and chopped cucumber
• 250 g (1 c) seeded and chopped green pepper
• 125 g (1/2 c) dried cranberries
• 75 g (1/3 c) finely chopped red onion
• 125 ml (1/2 c) citrus dressing (see below)

Instructions:

1. Cook the barley according to the package directions. Transfer to a medium bowl and let cool for five minutes.
2. Stir in the cheese, cucumber, green pepper, cranberries and onion.
3. Pour the dressing over the salad and toss to coat.

Each serving contains:

• 313 calories
• 15 g fat (5 g saturated fat)
• 37 g carbohydrates
• 8 g protein
• 7 g fibre
• 22 mg cholesterol
• 381 mg sodium
• 151 mg calcium

Preparation time: 5 minutes
Makes: 125 millilitres (1/2 cup)

Ingredients:

• 45 ml (3 tbsp) fresh orange juice
• 15 ml (1 tbsp) fresh lemon juice
• 50 ml (1/4 c) extra-virgin olive oil
• Grated zest of 1 orange
• 1 g (1/4 tsp) salt
• 0.5 g (1/8 tsp) freshly ground black pepper
• 30 g (2 tbsp) chopped fresh mint
• 15 g (1 tbsp) chopped fresh basil

Instructions:

1. Put the orange juice and lemon juice in a small bowl. Whisk in the oil in a slow, steady stream. Whisk in the orange zest, salt, pepper, mint and basil.
2. Use immediately or refrigerate for up to two days.

Per 15 ml (1 tbsp):

• 68 cal
• 7 g fat (1 g saturated fat)
• 1 g carbohydrates
• 0 g protein
• 0 g fibre
• 0 mg cholesterol
• 73 mg sodium
• 7 mg calcium

• Grated orange zest delivers fantastic aroma and a sunny colour to this dressing.
• Mint and basil add even more summery aromas, but the citrus flavours would also work with rosemary or thyme instead.
• Use it as a salad dressing or marinade for salmon.

Try this delicious salad today for a quick meal that's sure to impress.