Greek Barley Salad
This vibrant Greek Barley Salad is a refreshing and nutritious spin on classic Mediterranean flavors, perfect for summer gatherings or meal prep. Featuring tender pearled barley as the hearty base, this salad is infused with crisp cucumber, sweet cherry tomatoes, tangy feta cheese, briny Kalamata olives, and fragrant fresh herbs like parsley and dill. Tossed in a zesty homemade dressing of extra virgin olive oil, fresh lemon juice, red wine vinegar, and a hint of garlic and oregano, every bite bursts with bold and balanced flavors. Ready in just 40 minutes, this chilled salad makes an ideal side dish or light vegetarian main course, packed with wholesome ingredients. Whether you're hosting a dinner party or looking for a healthy lunch idea, this Greek Barley Salad brings the taste of the Mediterranean right to your table.
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Recipe Information
Ingredients
- 1 cup Pearled barley
- 3 cups Water
- 1 large Cucumber
- 1.5 cups Cherry tomatoes
- 0.5 medium Red onion
- 0.5 cup Kalamata olives
- 0.75 cup Feta cheese
- 0.25 cup Fresh parsley
- 2 tbsp Fresh dill
- 0.25 cup Extra virgin olive oil
- 3 tbsp Fresh lemon juice
- 1 tbsp Red wine vinegar
- 1 clove Garlic
- 1 tsp Dried oregano
- 0.5 tsp Salt
- 0.25 tsp Black pepper
Instructions
Rinse the barley under cold water in a fine-mesh sieve to remove excess dust or starch.
In a medium saucepan, combine the pearled barley and water. Bring to a boil over high heat, then reduce to a simmer. Cover and cook for 25 minutes or until tender.
Once cooked, drain any excess water and let the barley cool to room temperature.
Meanwhile, prepare the vegetables: dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and slice the Kalamata olives. Set aside.
In a large mixing bowl, whisk together the olive oil, lemon juice, red wine vinegar, grated garlic, dried oregano, salt, and black pepper to make the dressing.
Add the cooled barley to the mixing bowl with the dressing and toss to coat evenly.
Add the cucumber, tomatoes, red onion, olives, feta cheese, parsley, and dill to the bowl with the barley. Gently toss to combine, ensuring the dressing is evenly distributed.
Taste and adjust seasoning with additional salt or pepper if needed.
Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld.
Serve chilled or at room temperature as a side dish or light main course. Enjoy!
Nutrition Facts
Calories |
460 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.2 g | 35% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 25 mg | 8% | |
| Sodium | 1019 mg | 44% | |
| Total Carbohydrate | 46.4 g | 17% | |
| Dietary Fiber | 9.1 g | 32% | |
| Total Sugars | 4.3 g | ||
| Protein | 9.6 g | 19% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 232 mg | 18% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 483 mg | 10% | |
*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.
