Dairy-Free Zesty Mediterranean Barley Salad
Bright, refreshing, and completely dairy-free, this Zesty Mediterranean Barley Salad is the perfect balance of bold flavors and wholesome ingredients. Featuring tender pearled barley as the hearty base, this recipe is infused with fresh vegetables like cherry tomatoes, crunchy cucumber, and vibrant red bell pepper, paired with the briny richness of Kalamata olives. The salad is brought to life with a citrusy homemade dressing of olive oil, fresh lemon juice, garlic, and oregano that ties all the Mediterranean-inspired elements together. Fresh herbs like parsley and mint add an aromatic touch, while the chilled preparation makes it an ideal dish for warm days or healthy meal prep. Ready in under 45 minutes, this easy-to-make side dish or light lunch combines flavor, texture, and nourishment in every bite!
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Recipe Information
Ingredients
- 1 cup pearled barley
- 3 cups water
- 1.5 cups cherry tomatoes
- 1 medium cucumber
- 1 medium red bell pepper
- 0.5 cup Kalamata olives
- 0.25 cup red onion
- 0.5 cup fresh parsley
- 0.25 cup fresh mint
- 0.25 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 2 garlic cloves
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the pearled barley under cold water to remove excess starch.
In a medium saucepan, combine 1 cup of rinsed barley with 3 cups of water. Bring to a boil over high heat, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the barley is tender but slightly chewy.
While the barley cooks, halve the cherry tomatoes, dice the cucumber and red bell pepper, and thinly slice the red onion. Roughly chop the Kalamata olives, parsley, and mint.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper to create the dressing.
Once the barley is cooked, drain any excess water and allow it to cool to room temperature.
In a large mixing bowl, combine the cooked barley, cherry tomatoes, cucumber, red bell pepper, Kalamata olives, red onion, parsley, and mint.
Pour the dressing over the barley mixture and toss until all the ingredients are evenly coated.
Taste and adjust the seasoning with additional salt or lemon juice, if desired.
Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld together.
Serve chilled or at room temperature as a light lunch or flavorful side dish.
Nutrition Facts
Calories |
1643 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.0 g | 115% | |
| Saturated Fat | 12.4 g | 62% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2694 mg | 117% | |
| Total Carbohydrate | 196.6 g | 71% | |
| Dietary Fiber | 47.4 g | 169% | |
| Total Sugars | 17.8 g | ||
| Protein | 26.4 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 369 mg | 28% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 2046 mg | 44% | |
*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.
