High Protein Zesty Mediterranean Barley Salad
Elevate your salad game with this High Protein Zesty Mediterranean Barley Salad, a flavorful and nutrient-packed dish that's perfect for any occasion. Combining fiber-rich pearled barley, protein-loaded chickpeas, and vibrant Mediterranean vegetables like cherry tomatoes, cucumbers, Kalamata olives, and red bell peppers, this hearty salad is both satisfying and nourishing. Each bite bursts with zesty lemon juice, tangy red wine vinegar, and aromatic oregano, bringing the authentic flavors of the Mediterranean straight to your table. Topped with creamy crumbled feta and fresh parsley, and tossed in a tangy homemade dressing, this salad is as refreshing as it is wholesome. Whether you're looking for a protein-packed lunch or a colorful side dish, this recipe offers a balance of health and taste. Best served chilled or at room temperature, it's an easy make-ahead option that will delight your taste buds and guests alike!
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Recipe Information
Ingredients
- 1 cup Pearled barley
- 3 cups Water
- 1 cup Canned chickpeas, drained and rinsed
- 1 cup Cherry tomatoes, halved
- 1 cup Cucumber, diced
- 1 cup Red bell pepper, diced
- 0.5 cup Kalamata olives, sliced
- 0.25 cup Fresh parsley, chopped
- 0.5 cup Feta cheese, crumbled
- 3 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 1 tablespoon Red wine vinegar
- 1 clove Garlic, minced
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the barley thoroughly under cold water to remove excess starch.
In a medium saucepan, combine the barley and 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 and the water is absorbed. Drain any excess water and let the barley cool to room temperature.
In a large mixing bowl, combine the chickpeas, cherry tomatoes, cucumber, red bell pepper, Kalamata olives, and parsley.
In a small bowl, prepare the dressing by whisking together the lemon juice, olive oil, red wine vinegar, garlic, oregano, salt, and black pepper.
Add the cooled barley to the vegetable mixture in the large bowl. Toss everything together to combine.
Pour the prepared dressing over the salad and toss gently to ensure everything is evenly coated.
Sprinkle the crumbled feta cheese on top and give the salad a final toss.
Refrigerate the salad for at least 30 minutes to allow the flavors to meld together.
Serve chilled or at room temperature. Enjoy your High Protein Zesty Mediterranean Barley Salad!
Nutrition Facts
Calories |
1953 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.6 g | 111% | |
| Saturated Fat | 26.3 g | 132% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 5146 mg | 224% | |
| Total Carbohydrate | 248.7 g | 90% | |
| Dietary Fiber | 60.3 g | 215% | |
| Total Sugars | 27.7 g | ||
| Protein | 58.6 g | 117% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1051 mg | 81% | |
| Iron | 20.6 mg | 114% | |
| Potassium | 2871 mg | 61% | |
*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.
