Mediterranean Barley Rice Salad
Bursting with vibrant Mediterranean flavors, this Mediterranean Barley Rice Salad is a wholesome and refreshing dish perfect for any occasion. Featuring nutty, chewy pearl barley as the star ingredient, this recipe combines crisp cucumbers, juicy cherry tomatoes, tangy kalamata olives, and creamy feta cheese, all brought together with the herby freshness of parsley and mint. A zesty dressing made with extra virgin olive oil, lemon juice, red wine vinegar, and a hint of garlic gives the salad its bright, citrusy kick. Ideal as a light lunch, a side dish for grilled meats, or a potluck favorite, this colorful salad is not only easy to prepare in under an hour but also packed with nutrients and bold ingredients. Serve it chilled or at room temperature for a delicious taste of the Mediterranean in every bite!
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Recipe Information
Ingredients
- 1 cup pearl barley
- 3 cups water
- 1 medium cucumber
- 1.5 cups cherry tomatoes
- 0.5 medium red onion
- 0.5 cup kalamata olives
- 0.75 cup feta cheese
- 0.5 cup fresh parsley
- 0.25 cup fresh mint
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 clove garlic
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the pearl barley under cold water in a fine mesh sieve 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 chewy.
Drain any excess water from the barley and transfer it to a large mixing bowl to cool completely.
While the barley cools, dice the cucumber into small cubes, halve the cherry tomatoes, and finely chop the red onion, parsley, and mint. Slice the kalamata olives as desired.
In a small bowl, prepare the dressing by whisking together the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and pepper.
Once the barley is cooled, add the cucumber, cherry tomatoes, red onion, kalamata olives, chopped parsley, and mint to the mixing bowl.
Crumble the feta cheese over the salad.
Pour the dressing over the salad and toss everything together gently until evenly coated.
Taste and adjust seasoning with more salt or pepper if needed.
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, garnished with additional parsley or mint if desired.
Nutrition Facts
Calories |
1793 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 99.8 g | 128% | |
| Saturated Fat | 25.4 g | 127% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 3973 mg | 173% | |
| Total Carbohydrate | 195.2 g | 71% | |
| Dietary Fiber | 45.2 g | 161% | |
| Total Sugars | 14.6 g | ||
| Protein | 41.3 g | 83% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 918 mg | 71% | |
| Iron | 13.5 mg | 75% | |
| Potassium | 1889 mg | 40% | |
*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.
