Crunchee Barley Salad
Bright, fresh, and satisfyingly crunchy, Crunchee Barley Salad is a wholesome dish that’s bursting with texture and flavor. Made with hearty pearled barley, crisp vegetables like carrot, celery, and red bell pepper, and topped with a zesty lemon-Dijon dressing, this salad is a perfect balance of savory and tangy. A sprinkle of sunflower seeds adds a delightful nutty crunch, while optional crumbled feta takes it to the next level with creamy richness. This easy-to-make recipe is ready in under an hour, making it ideal for quick lunches, light dinners, or even a vibrant addition to your picnic or potluck table. Packed with fiber, nutrients, and plant-based goodness, this dish is a must-try for anyone seeking a healthy yet indulgent side or standalone meal. Serve it chilled or at room temperature for a refreshing and satisfying experience.
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Recipe Information
Ingredients
- 1 cup pearled barley
- 3 cups water
- 0.5 teaspoon salt
- 1 large carrot
- 1 medium red bell pepper
- 2 stalks celery stalk
- 0.25 medium red onion
- 0.25 cup (chopped) fresh parsley
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- 0.25 teaspoon black pepper
- 3 tablespoons sunflower seeds
- 0.5 cup (crumbled) feta cheese (optional)
Instructions
Rinse the pearled barley under cold water to remove any dust or debris.
In a medium saucepan, combine the rinsed barley, water, and 1/2 teaspoon of salt. Bring to a boil over high heat.
Reduce the heat to low, cover, and simmer for 25 minutes or until the barley is tender and most of the water is absorbed.
Drain any excess water and set the cooked barley aside to cool to room temperature.
Peel and grate the carrot. Dice the red bell pepper and celery into small pieces. Finely chop the red onion and parsley.
In a small bowl, whisk together olive oil, lemon juice, honey, Dijon mustard, and black pepper to create the dressing.
In a large mixing bowl, combine the cooled barley, grated carrot, diced bell pepper, celery, onion, and chopped parsley.
Drizzle the dressing over the salad and toss gently to combine, ensuring all ingredients are evenly coated.
Fold in the sunflower seeds for crunch, and, if desired, sprinkle crumbled feta cheese on top.
Serve chilled or at room temperature. Enjoy your Crunchee Barley Salad!
Nutrition Facts
Calories |
372 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.6 g | 24% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 532 mg | 23% | |
| Total Carbohydrate | 44.6 g | 16% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 5.3 g | ||
| Protein | 8.4 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 152 mg | 12% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 379 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.
