Fresh Barley Salad
Bursting with vibrant Mediterranean flavors, this Fresh Barley Salad is a wholesome and refreshing dish perfect for any occasion. Nutty pearled barley provides a hearty yet chewy base, while crisp cucumber, juicy cherry tomatoes, and sharp red onion add layers of texture and brightness. A zingy dressing made from extra virgin olive oil, fresh lemon juice, and a touch of honey ties everything together, with aromatic parsley and mint leaves lending an herbaceous finish. For a creamy twist, sprinkle crumbled feta cheese on top. Ready in just 40 minutes, this recipe is ideal for a light lunch, meal prep, or as a side dish to complement grilled proteins. Packed with nutrients and flavor, it's a satisfying way to enjoy a healthy and delicious salad!
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Recipe Information
Ingredients
- 1 cup pearled barley
- 3 cups water
- 1 medium cucumber
- 1 cup cherry tomatoes
- 0.5 medium red onion
- 0.25 cup parsley
- 2 tablespoons mint leaves
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon honey
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup feta cheese (optional)
Instructions
Rinse the pearled barley under cold water to remove excess starch.
In a medium saucepan, combine the barley and 3 cups of water. Bring to a boil, reduce heat to low, and simmer for 25 minutes or until the barley is tender but still slightly chewy.
Drain the cooked barley and spread it on a baking sheet to cool to room temperature.
Meanwhile, dice the cucumber into small cubes, slice the cherry tomatoes in half, and finely chop the red onion.
Chop the parsley and mint leaves finely and set aside.
In a small bowl, whisk together the olive oil, lemon juice, honey, salt, and black pepper to create the dressing.
In a large mixing bowl, combine the cooled barley, cucumber, cherry tomatoes, red onion, parsley, and mint. Toss gently to mix.
Drizzle the dressing over the barley mixture and toss again to coat evenly.
If desired, crumble the feta cheese on top for an extra layer of flavor.
Serve immediately or refrigerate for 1-2 hours to let the flavors meld together. Enjoy!
Nutrition Facts
Calories |
355 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 598 mg | 26% | |
| Total Carbohydrate | 43.0 g | 16% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 4.9 g | ||
| Protein | 8.7 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 201 mg | 15% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 328 mg | 7% | |
*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.
