Low Sodium Zesty Mediterranean Barley Salad
Bursting with fresh and vibrant flavors, this Low Sodium Zesty Mediterranean Barley Salad is a heart-healthy and delicious dish perfect for any occasion! Featuring tender pearl barley as its base, this salad is packed with wholesome ingredients like juicy cherry tomatoes, crisp cucumber, crunchy red bell pepper, and fragrant herbs like parsley and mint. A tangy homemade dressing made with olive oil, lemon juice, and red wine vinegar ties everything together with a delightful Mediterranean flair. Ready in just under an hour, this colorful and nutrient-rich salad is ideal as a light lunch, side dish, or refreshing addition to a potluck. Plus, it's low in sodium and can be garnished with a sprinkle of feta cheese for a perfect finishing touch. No matter how you serve it, this barley salad is sure to become a new favorite in your healthy recipe repertoire!
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Recipe Information
Ingredients
- 1 cup pearl barley
- 3 cups water
- 1.5 cups cherry tomatoes
- 1 large cucumber
- 1 medium red bell pepper
- 0.5 medium red onion
- 0.5 cup fresh parsley
- 0.25 cup fresh mint leaves
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 clove garlic
- 0.25 teaspoon black pepper
- 0.5 teaspoon dried oregano
- 0.5 cup feta cheese (optional, for garnish)
Instructions
Rinse the pearl barley under cold water using a mesh strainer.
In a medium-sized pot, combine 1 cup of pearl barley and 3 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 25-30 minutes or until the barley is tender and the water is absorbed.
Once cooked, drain any excess water if needed, fluff the barley with a fork, and let it cool to room temperature.
While the barley cools, prepare the vegetables. Halve the cherry tomatoes, peel and dice the cucumber, and dice the red bell pepper. Finely chop the red onion, parsley, and mint leaves.
In a small mixing bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, black pepper, and dried oregano to create the dressing.
In a large mixing bowl, combine the cooked barley, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and mint.
Pour the dressing over the salad and toss everything together until the ingredients are evenly coated.
Taste and adjust seasonings as needed, keeping it low-sodium. Avoid adding salt to maintain the low-sodium profile.
If desired, sprinkle crumbled feta cheese on top as a garnish before serving.
Chill the salad in the refrigerator for at least 15 minutes before serving to allow the flavors to meld.
Serve cold or at room temperature and enjoy your healthy, zesty Mediterranean Barley Salad!
Nutrition Facts
Calories |
1639 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.4 g | 93% | |
| Saturated Fat | 25.3 g | 127% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 1451 mg | 63% | |
| Total Carbohydrate | 211.5 g | 77% | |
| Dietary Fiber | 45.9 g | 164% | |
| Total Sugars | 30.4 g | ||
| Protein | 47.9 g | 96% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1060 mg | 82% | |
| Iron | 16.2 mg | 90% | |
| Potassium | 2829 mg | 60% | |
*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.
