Awesome Lentil Barley Salad
Elevate your salad game with this "Awesome Lentil Barley Salad," a nutrient-packed masterpiece brimming with fresh flavors and vibrant textures. This hearty, plant-based dish combines tender green or brown lentils and chewy pearled barley, creating a satisfying base that's complemented by crisp cucumbers, juicy cherry tomatoes, sweet red bell peppers, and a zesty medley of fresh parsley and mint. Tossed in a tangy lemon and olive oil dressing with a touch of optional honey for sweetness, this salad is as delicious as it is nourishing. Perfect as a wholesome main or a lively side, you can enjoy it as-is or enhance it with crumbled feta for a savory twist. Ready in just an hour and perfect for meal prep, this salad is a versatile, crowd-pleasing recipe you'll make on repeat!
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Recipe Information
Ingredients
- 1 cup dry green or brown lentils
- 1 cup pearled barley
- 6 cups water
- 1 medium (diced) cucumber
- 1.5 cups (halved) cherry tomatoes
- 1 medium (diced) red bell pepper
- 0.25 cup (finely diced) red onion
- 0.25 cup (chopped) fresh parsley
- 2 tablespoons (chopped) fresh mint
- 3 tablespoons extra virgin olive oil
- 3 tablespoons (freshly squeezed) lemon juice
- 1 teaspoon honey (optional)
- 1 clove (minced) garlic
- 1 teaspoon (to taste) salt
- 0.5 teaspoon (to taste) black pepper
- 0.5 cup (crumbled) feta cheese (optional)
Instructions
Rinse the lentils and pearled barley under cold water to remove any debris.
In a medium pot, combine the lentils with 3 cups of water. Bring to a boil, then reduce heat to a simmer. Cook for 20-25 minutes or until tender but not mushy. Drain and set aside.
In another medium pot, combine the pearled barley with 3 cups of water. Bring to a boil, then reduce heat to a simmer. Cook for 25-30 minutes or until tender. Drain and set aside.
While the lentils and barley are cooking, prepare the vegetables by dicing the cucumber, bell pepper, and red onion. Halve the cherry tomatoes.
In a large mixing bowl, combine the cooked and cooled lentils and barley with the diced cucumber, cherry tomatoes, red bell pepper, red onion, parsley, and mint.
In a small bowl, whisk together the olive oil, lemon juice, honey (if using), minced garlic, salt, and black pepper to create the dressing.
Pour the dressing over the lentil and barley mixture. Toss well to coat all the ingredients evenly.
If desired, sprinkle crumbled feta cheese on top for added flavor.
Serve the salad immediately at room temperature or chill in the refrigerator for at least 30 minutes to let the flavors meld together.
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
261 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.9 g | 13% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 11 mg | 4% | |
| Sodium | 484 mg | 21% | |
| Total Carbohydrate | 36.5 g | 13% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 4.6 g | ||
| Protein | 7.9 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 119 mg | 9% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 370 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
