Edamame and Barley Salad
Bursting with vibrant colors and fresh flavors, this Edamame and Barley Salad is a wholesome and satisfying dish that's perfect for a light lunch or a refreshing side. Nutty pearled barley forms the hearty base, while protein-packed edamame and crisp, garden-fresh veggies like red bell pepper, cucumber, and carrot add delightful crunch. The zesty dressing, made with olive oil, lemon juice, rice vinegar, soy sauce, and a touch of honey or maple syrup, ties everything together with a tangy-sweet balance. Finished with scallions and parsley for a bright, herbaceous kick, this salad is not only nutrient-packed but also quick to prepare, ready in just 45 minutes. Serve it chilled or at room temperature for a deliciously healthy, make-ahead dish that’s perfect for meal prep, picnics, or potlucks.
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Recipe Information
Ingredients
- 1 cup pearled barley
- 3 cups water
- 1 cup frozen shelled edamame
- 1 medium red bell pepper
- 1 medium cucumber
- 1 large carrot
- 3 stalks scallions
- 0.25 cup fresh parsley
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon rice vinegar
- 1 teaspoon soy sauce
- 1 teaspoon honey or maple syrup
- 0.25 teaspoon black pepper
- 0.5 teaspoon salt
Instructions
Rinse the barley under running water. Add it to a medium saucepan with 3 cups of water and a pinch of salt.
Bring the water to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes or until the barley is tender and chewy. Drain any excess water and let the barley cool.
While the barley is cooking, bring a small pot of water to a boil. Add the frozen edamame and cook for 3-4 minutes or until tender. Drain and set aside to cool.
Dice the red bell pepper, cucumber, and carrot into small bite-sized pieces. Thinly slice the scallions and finely chop the parsley. Set aside.
In a small bowl, whisk together the olive oil, lemon juice, rice vinegar, soy sauce, honey or maple syrup, black pepper, and salt to make the dressing.
In a large mixing bowl, combine the cooked barley, edamame, diced vegetables, scallions, and parsley.
Pour the dressing over the salad and toss well to coat all the ingredients evenly.
Taste and adjust the seasoning with additional salt or pepper if needed.
Serve immediately or refrigerate for 30 minutes to allow the flavors to meld. Enjoy cold or at room temperature.
Nutrition Facts
Calories |
348 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.7 g | 18% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 331 mg | 14% | |
| Total Carbohydrate | 48.8 g | 18% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 6.2 g | ||
| Protein | 10.8 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 92 mg | 7% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 575 mg | 12% | |
*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.
