Lemon Mint Barley Salad
Brighten up your meals with this Lemon Mint Barley Salad, a wholesome and refreshing dish that’s perfect for any occasion. Featuring nutty pearl barley as a hearty base, this salad combines crisp cucumber, juicy cherry tomatoes, and aromatic green onions for a vibrant medley of textures. Fresh mint leaves and a zesty lemon dressing add a burst of invigorating flavor, while optional crumbled feta cheese provides a creamy, tangy contrast. Ready in just 40 minutes, this easy-to-make salad is not only packed with nutrients but also ideal for meal prep or as a light side dish. Serve it chilled or at room temperature for a healthy, Mediterranean-inspired delight that’s sure to impress.
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Recipe Information
Ingredients
- 1 cup pearl barley
- 3 cups water
- 3 tablespoons lemon juice
- 1 teaspoon lemon zest
- 3 tablespoons extra-virgin olive oil
- 0.5 cup fresh mint leaves
- 1 medium cucumber
- 1 cup cherry tomatoes
- 3 stalks green onions
- 0.5 cup feta cheese (optional)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the pearl barley under cold water to remove excess starch.
In a medium saucepan, combine the rinsed barley and 3 cups of water. Bring to a boil over high heat.
Reduce the heat to low, cover, and simmer for 25 minutes or until the barley is tender but still chewy. Drain any excess water and let the barley cool completely.
While the barley is cooling, prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, and thinly slice the green onions.
Chop the fresh mint leaves finely and set aside.
In a small bowl, whisk together the lemon juice, lemon zest, olive oil, salt, and black pepper to create a dressing.
Once the barley has cooled, transfer it to a large mixing bowl.
Add the cucumber, cherry tomatoes, green onions, and chopped mint to the barley.
Drizzle the lemon dressing over the salad and toss gently to combine.
If using feta cheese, crumble it on top of the salad and fold it in gently.
Taste and adjust seasoning with more salt or lemon juice if desired.
Refrigerate the salad for at least 30 minutes to allow the flavors to meld together.
Serve chilled or at room temperature as a refreshing and healthy dish.
Nutrition Facts
Calories |
268 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 602 mg | 26% | |
| Total Carbohydrate | 23.5 g | 9% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 2.9 g | ||
| Protein | 7.8 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 265 mg | 20% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 384 mg | 8% | |
*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.
