Herbed Barley Salad
Elevate your salad game with this vibrant and nutritious Herbed Barley Salad, a wholesome blend of tender pearl barley, crunchy cucumbers, juicy cherry tomatoes, and finely chopped red onion. Fresh parsley and mint bring a burst of herbal freshness, perfectly balanced by a zesty lemon vinaigrette sweetened with a touch of honey. Optional crumbled feta adds a creamy, salty kick for an extra layer of flavor. This easy-to-make dish, ready in just 45 minutes, is ideal as a light lunch, a refreshing side dish, or a make-ahead picnic favorite. Packed with fiber and vibrant vegetables, this Mediterranean-inspired barley salad is as satisfying as it is healthy. Enjoy it at room temperature or chilled for a delicious blend of textures and flavors.
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Recipe Information
Ingredients
- 1 cup Pearl barley
- 3 cups Water
- 0.5 teaspoon Salt
- 1 medium (diced) Cucumber
- 1 cup (halved) Cherry tomatoes
- 0.5 medium (finely chopped) Red onion
- 0.5 cup (chopped) Fresh parsley
- 0.25 cup (chopped) Fresh mint
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Honey
- 0.25 teaspoon Black pepper
- 0.5 cup (crumbled, optional) Feta cheese
Instructions
Start by rinsing the pearl barley under cold water to remove any debris or excess starch.
In a medium saucepan, combine the rinsed barley, water, and 1/2 teaspoon of salt. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and let the barley simmer for about 25-30 minutes, or until tender.
Drain any excess water from the cooked barley and transfer it to a large mixing bowl to cool completely.
While the barley is cooling, prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, and finely chop the red onion, parsley, and mint.
Once the barley has cooled, add the prepared cucumber, cherry tomatoes, red onion, parsley, and mint to the bowl. Toss to combine.
Prepare the lemon vinaigrette by whisking together the olive oil, lemon juice, honey, remaining salt, and black pepper in a small bowl.
Pour the vinaigrette over the barley and vegetable mixture. Toss everything together until evenly coated.
If using, gently fold in the crumbled feta cheese for an extra burst of flavor.
Serve immediately at room temperature, or refrigerate for at least 1 hour to allow the flavors to meld. Enjoy!
Nutrition Facts
Calories |
231 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.6 g | 19% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 474 mg | 21% | |
| Total Carbohydrate | 21.9 g | 8% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 4.4 g | ||
| Protein | 5.1 g | 10% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 158 mg | 12% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 284 mg | 6% | |
*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.
