Chopped salads are so appealing. Everything is a uniform size, making any mixture a bit more tantalizing. This chopped salad has all of the healthy fall favorites; a seed, a squash, a fruit, a grain, and a green.
The Fall Chop
Makes 5-6 cups
1/2 cup chopped red onion
1/2 cup uncooked pearled barley*
1 cup low sodium vegetable or chicken broth *
1 cup butternut squash cubes **
1/3 cup roasted sunflower seeds
2 cups chopped kale
1 apple of your choice, cored and chopped
1/4 cup crumbled feta cheese
DRESSING
1 1/2 Tbsp olive oil
1/4 cup apple cider vinegar
2 tsp pure maple syrup
1 tsp fresh chopped parsley
1/4 tsp sea salt
1 tsp dijon mustard
*In a saucepan bring 1 cup low sodium vegetable or chicken broth and 1/2 cup pearl barley to a boil. Reduce heat, then cook for 25-30 minutes or until all water is absorbed. Remove from heat, transfer to a bowl, and chill in the refrigerator prior to mixing with remaining salad ingredients.
** Preheat oven to 415 degrees. Place squash cubes onto a parchment-lined baking sheet. Spray with olive oil spray, then sprinkle with salt and ground black pepper. Bake for 8-10 minutes, or until softened and lightly golden. Allow to cool prior to mixing with remaining salad ingredients.
Combine all salad ingredients, except for feta, in a large bowl. Toss to mix.
Mix dressing ingredients in a small bowl, then pour over salad. Stir gently to coat.
Toss salad with feta cheese prior to serving.
Nutrition info per 1 cup: 146 calories, 8 g fat, 5 g protein, 14 g carbohydrates, 2 g fiber, 169 mg sodium
