Spring Barley Salad
Celebrate the flavors of the season with this vibrant Spring Barley Salad, a wholesome and refreshing dish that's perfect for a light lunch or side at your next gathering. Packed with tender pearl barley, crisp asparagus, sweet fresh peas, peppery radishes, and nutrient-rich baby spinach, this salad is as colorful as it is nourishing. The tangy homemade dressing, featuring lemon juice, extra virgin olive oil, honey, and Dijon mustard, adds a zesty touch that ties the ingredients together beautifully. Balanced in texture and bursting with fresh, garden-inspired flavors, this dish is garnished with aromatic parsley for a finishing flourish. Ready in under an hour, it's a fantastic blend of healthful whole grains and vibrant vegetables that can be served chilled or at room temperature. Perfect for spring and summer, this recipe is a must-try for fans of grain salads and seasonal eating. Keywords: spring barley salad recipe, seasonal salad, grain salad, healthy salad, fresh asparagus salad, vegetarian barley recipe.
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Recipe Information
Ingredients
- 1 cup pearl barley
- 3 cups water
- 1 bunch asparagus
- 6 medium radishes
- 1 cup fresh peas
- 2 cups baby spinach
- 3 tablespoons lemon juice
- 4 tablespoons extra virgin olive oil
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons parsley, chopped
Instructions
Rinse the pearl barley under cold water. In a medium saucepan, combine the barley and water, then bring to a boil. Reduce the heat, cover, and simmer for 25-30 minutes or until the barley is tender. Drain and let cool.
While the barley cooks, prepare the vegetables. Snap the tough ends off the asparagus and cut the stalks into 1-inch pieces. Slice the radishes thinly.
Bring a pot of water to a boil. Blanch the asparagus in the boiling water for 2 minutes, then transfer immediately to a bowl of ice water to stop cooking. Drain and pat dry.
If using fresh peas, blanch them in the same boiling water for 2 minutes, then transfer to the ice water bowl. Drain and pat dry.
In a large mixing bowl, combine the cooked barley, blanched asparagus, blanched peas, sliced radishes, and baby spinach.
In a small bowl, whisk together the lemon juice, olive oil, honey, Dijon mustard, salt, and black pepper to create the dressing.
Pour the dressing over the salad and toss gently to combine. Adjust seasoning to taste.
Garnish with chopped parsley before serving. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1473 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.6 g | 78% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1102 mg | 48% | |
| Total Carbohydrate | 210.2 g | 76% | |
| Dietary Fiber | 49.9 g | 178% | |
| Total Sugars | 30.0 g | ||
| Protein | 38.7 g | 77% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 315 mg | 24% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 1954 mg | 42% | |
*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.
