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–+ servings
Barley Salad

Fresh and Tasty Barley Salad for a Vibrant Health Boost

This nourishing Barley Salad is rich in fiber and essential nutrients, perfect for a health-conscious lifestyle.
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Prep Time 15 minutes
Cook Time 40 minutes
Cooling Time 10 minutes
Total Time 1 hour 5 minutes
Servings: 4 servings
Course: Salads
Cuisine: Healthy
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 cup Pearl Barley Can substitute hulled barley, increase cooking time
  • 3 cups Water Essential for cooking barley
  • 1 teaspoon Salt Use sea salt or kosher salt for best flavor
For the Vegetables
  • 1 cup Grape Tomatoes Or halved cherry tomatoes
  • 1 large Cucumber Seedless preferred
  • 1 medium Bell Pepper Choose your favorite color
  • 1 small Red Onion Or substitute with green onions
For the Extras
  • 1/2 cup Kalamata Olives or Black Olives Green olives can be used for a twist
  • 1/2 cup Feta Cheese Leave out for vegan version
  • 1/3 cup Greek Salad Dressing or Italian Dressing Consider homemade vinaigrette
  • 1/4 cup Fresh Parsley Can substitute with basil or cilantro

Equipment

  • medium pot
  • large mixing bowl
  • Knife
  • cutting board
  • Large spoon

Method
 

Step-by-Step Instructions
  1. In a medium pot, bring 3 cups of water to a rolling boil. Add 1 teaspoon of salt, then stir in 1 cup of pearl barley. Lower heat and simmer for 30-40 minutes until tender.
  2. While the barley cooks, wash and chop the grape tomatoes, cucumber, bell pepper, and red onion into small pieces, and place in a large mixing bowl.
  3. Once cooled, add the barley to the bowl with chopped vegetables. Mix in olives and crumble feta cheese.
  4. Drizzle dressing over the mixture and toss gently to coat all ingredients.
  5. Garnish with parsley, season to taste, and serve cold or at room temperature.

Nutrition

Serving: 1cupCalories: 220kcalCarbohydrates: 30gProtein: 8gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 15mgSodium: 400mgPotassium: 400mgFiber: 6gSugar: 3gVitamin A: 500IUVitamin C: 10mgCalcium: 150mgIron: 2mg

Notes

This salad can be prepared a day ahead; mix in dressing right before serving to maintain freshness.

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