Mediterranean Barley Salad
Bright, fresh, and bursting with flavors, this Mediterranean Barley Salad is a nourishing twist on a classic grain salad that’s perfect for any occasion. Featuring tender, nutty pearled barley as the base, it’s paired with crisp English cucumber, juicy cherry tomatoes, tangy kalamata olives, and creamy feta cheese for a medley of textures and tastes inspired by the Mediterranean. A vibrant dressing of extra virgin olive oil, zesty lemon juice, and aromatic oregano ties everything together beautifully, while fresh parsley adds a touch of herbaceous brilliance. Whether served as a light main dish, a side for grilled meats, or a picnic favorite, this easy-to-make salad is as versatile as it is delicious. Ready in under an hour and even better when made ahead, it’s a wholesome, flavor-packed recipe that will have your taste buds cheering.
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Recipe Information
Ingredients
- 1 cup pearled barley
- 3 cups water
- 1 medium English cucumber
- 1.5 cups cherry tomatoes
- 0.5 medium red onion
- 0.5 cup kalamata olives
- 0.75 cup feta cheese
- 0.25 cup fresh parsley
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the barley under cold water in a fine mesh sieve to remove excess starch.
In a medium saucepan, combine the pearled 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 if necessary, and let the barley cool to room temperature.
While the barley is cooling, dice the English cucumber into small cubes and halve the cherry tomatoes. Finely chop the red onion and fresh parsley. Slice the kalamata olives in half.
In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper to create the dressing.
In a large mixing bowl, combine the cooked barley, cucumber, cherry tomatoes, red onion, olives, parsley, and feta cheese.
Pour the dressing over the salad and toss gently to combine, ensuring all the ingredients are well coated with the dressing.
Taste and adjust seasoning if needed, adding more salt or lemon juice as desired.
Let the salad sit for at least 15 minutes at room temperature to allow the flavors to meld together, or refrigerate for up to 4 hours if making ahead.
Serve the Mediterranean barley salad chilled or at room temperature. Enjoy!
Nutrition Facts
Calories |
1790 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 99.4 g | 127% | |
| Saturated Fat | 25.2 g | 126% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 3965 mg | 172% | |
| Total Carbohydrate | 196.9 g | 72% | |
| Dietary Fiber | 45.5 g | 162% | |
| Total Sugars | 16.1 g | ||
| Protein | 41.1 g | 82% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 895 mg | 69% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 1867 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.
