Zesty Mediterranean Barley Salad
Brighten up your table with this Zesty Mediterranean Barley Salad, a wholesome and refreshing dish that's packed with vibrant flavors and nourishing ingredients. Perfectly cooked pearl barley forms the hearty base, while crisp cucumber, juicy cherry tomatoes, and sweet red bell pepper bring an irresistible crunch. Salty kalamata olives, creamy feta cheese, and a hint of fresh parsley and mint elevate this salad to culinary perfection, harmonizing beautifully under a zesty lemon and garlic dressing. Quick to prepare in under an hour, this chilled salad is ideal for meal prep, picnics, or a light yet satisfying lunch. Bursting with Mediterranean flair, this recipe is both nutritious and incredibly versatile, making it a go-to option for flavor seekers and health-conscious foodies alike.
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Recipe Information
Ingredients
- 1 cup pearl barley
- 3 cups water
- 0.5 teaspoon salt
- 1 medium cucumber
- 1 cup cherry tomatoes
- 1 small red bell pepper
- 0.5 medium red onion
- 0.5 cup kalamata olives
- 0.5 cup feta cheese
- 0.25 cup fresh parsley
- 0.25 cup fresh mint
- 3 tablespoons lemon juice
- 3 tablespoons olive oil
- 2 cloves garlic
- 0.25 teaspoon black pepper
Instructions
Rinse the barley under cold water. In a medium saucepan, bring the water and salt to a boil. Add the pearl barley, reduce the heat to a simmer, cover, and cook for about 25 minutes or until tender. Drain any excess water and let the barley cool to room temperature.
Meanwhile, dice the cucumber, slice the cherry tomatoes in half, dice the red bell pepper, finely chop the red onion, and slice the kalamata olives.
Gently crumble the feta cheese, and finely chop the fresh parsley and mint leaves.
In a large mixing bowl, combine the cooked and cooled barley, cucumber, cherry tomatoes, red bell pepper, red onion, olives, feta cheese, parsley, and mint.
For the dressing, in a small bowl, whisk together the lemon juice, olive oil, minced garlic, and black pepper until emulsified.
Pour the dressing over the barley mixture and gently toss to combine all ingredients thoroughly.
Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
307 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.1 g | 27% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 911 mg | 40% | |
| Total Carbohydrate | 26.5 g | 10% | |
| Dietary Fiber | 6.3 g | 22% | |
| Total Sugars | 4.9 g | ||
| Protein | 6.3 g | 13% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 216 mg | 17% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 466 mg | 10% | |
*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.
