Soy-Free Zesty Mediterranean Barley Salad
Bursting with vibrant Mediterranean flavors, this Soy-Free Zesty Barley Salad is a wholesome and nutritious dish perfect for any occasion. Featuring hearty pearl barley as the base, this salad is loaded with colorful, fresh vegetables like cucumber, cherry tomatoes, red bell pepper, and red onion, complemented by the bold, tangy touch of Kalamata olives and a mix of fresh parsley and mint. The zesty dressing, made with extra virgin olive oil, freshly squeezed lemon juice, minced garlic, and a hint of ground cumin, ties everything together, creating a refreshing yet satisfying bite. Ready in under an hour, this easy-to-make salad is a fantastic option for meal prepping, potlucks, or a quick weekday lunch. Plus, it's soy-free and vegan, making it a health-conscious choice that everyone can enjoy. Serve it chilled or at room temperature and savor the medley of textures and Mediterranean-inspired flavors in every mouthful!
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Recipe Information
Ingredients
- 1 cup Pearl barley
- 3 cups Water
- 1 large Cucumber
- 1.5 cups Cherry tomatoes
- 1 medium Red bell pepper
- 0.25 small Red onion
- 0.5 cup Kalamata olives (pitted)
- 0.25 cup Fresh parsley (chopped)
- 2 tablespoons Fresh mint leaves (chopped)
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Lemon juice (freshly squeezed)
- 1 clove Garlic (minced)
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the pearl barley under cold water using a fine-mesh sieve.
In a medium saucepan, combine the barley and 3 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 25-30 minutes, or until the barley is tender but still chewy. Drain any excess water and set the barley aside to cool.
While the barley is cooking, prepare the vegetables. Dice the cucumber, cherry tomatoes, and red bell pepper into bite-sized pieces. Finely chop the red onion, parsley, and mint.
Slice the Kalamata olives in half if they are large.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, ground cumin, salt, and black pepper to make the dressing.
In a large mixing bowl, combine the cooled barley, cucumber, tomatoes, red bell pepper, red onion, olives, parsley, and mint.
Pour the dressing over the barley mixture and toss well to evenly coat all the ingredients.
Taste and adjust seasoning if needed. You can add a bit more salt, pepper, or lemon juice to your preference.
Serve immediately at room temperature or chill in the refrigerator for 30 minutes for the flavors to meld together. This salad tastes even better the next day!
Nutrition Facts
Calories |
1532 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.1 g | 95% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2196 mg | 95% | |
| Total Carbohydrate | 203.9 g | 74% | |
| Dietary Fiber | 45.3 g | 162% | |
| Total Sugars | 21.3 g | ||
| Protein | 30.1 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 444 mg | 34% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 2675 mg | 57% | |
*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.
