Warm Cauliflower and Herbed Barley Salad - PCOS-Friendly Recipe
This Warm Cauliflower and Herbed Barley Salad is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1/2 cup pearled barley
- Kosher salt
- 1 tablespoon finely grated lemon zest
- 3 tablespoons fresh lemon juice
- 1 tablespoon mayonnaise
- 1 teaspoon Dijon mustard
- 6 tablespoons olive oil, divided
- Freshly ground black pepper
- 1 head cauliflower, cut into florets
- 1 15-ounce can gigante, corona, or butter beans, rinsed
- 1/2 cup flat-leaf parsley leaves, divided
- 2 tablespoons fresh tarragon leaves, divided
Instructions
- Place barley in a large saucepan; add water to cover by 2". Season with salt. Bring to a boil and cook until tender, 25-30 minutes. Drain; run under cold water. Set aside.
- Meanwhile, whisk lemon juice, mayonnaise, Dijon mustard, and 5 tablespoons oil in a medium bowl until emulsified. Season dressing with salt and pepper; set aside.
- Heat remaining 1 tablespoon oil in a large skillet over medium heat. Add cauliflower; cook, turning occasionally, until browned in spots, 10-12 minutes. Add 2 tablespoons water, cover, and cook until just tender, about 2 minutes longer. Season with salt and pepper.
- Transfer cauliflower to a large bowl; add beans, 1/4 cup parsley, 1 tablespoon tarragon, reserved barley, and half of reserved dressing. Toss to coat; season with salt and pepper.
- Divide salad among bowls; drizzle remaining dressing over. Garnish with lemon zest, 1/4 cup parsley, and 1 tablespoon tarragon.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Barley, Lemon.
Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susc...
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Frequently Asked Questions
Yes, this Warm Cauliflower and Herbed Barley Salad recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
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