Save This Barley and Herb Salad is a bright and wholesome dish that brings a touch of the Mediterranean to your table. Featuring pearl barley's satisfying chewy texture and a trio of fresh herbs, it's a vibrant meal that feels both nourishing and incredibly light. Whether you're looking for a quick lunch or a colorful side dish, this recipe is a reliable go-to for healthy eating.
Pin it The secret to this salad lies in the balance between the earthy grains and the zesty lemon-mustard vinaigrette. Every bite offers a satisfying crunch from diced cucumbers and a burst of sweetness from halved cherry tomatoes, making it a crowd-pleaser for any occasion. It is a simple yet sophisticated way to enjoy whole grains and fresh produce.
Ingredients
- Grains: 1 cup pearl barley (rinsed), 3 cups water, 1/2 teaspoon salt
- Herbs & Vegetables: 1/2 cup fresh parsley (finely chopped), 1/4 cup fresh mint (finely chopped), 1/4 cup fresh dill (finely chopped), 1/2 small red onion (finely diced), 1 cup cherry tomatoes (halved), 1 small cucumber (diced)
- Dressing: 1/4 cup extra-virgin olive oil, 2 tablespoons fresh lemon juice, 1 teaspoon Dijon mustard, 1 garlic clove (minced), 1/2 teaspoon salt, 1/4 teaspoon freshly ground black pepper
Instructions
- Step 1
- In a medium saucepan, bring water and 1/2 teaspoon salt to a boil. Add barley, reduce heat to low, cover, and simmer for 25–30 minutes or until tender. Drain any excess water and let cool to room temperature.
- Step 2
- In a large bowl, combine cooled barley, parsley, mint, dill, red onion, cherry tomatoes, and cucumber.
- Step 3
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper until emulsified.
- Step 4
- Pour the dressing over the barley mixture and toss gently to combine.
- Step 5
- Taste and adjust seasoning if needed. Serve chilled or at room temperature.
Zusatztipps für die Zubereitung
Make sure to rinse the pearl barley thoroughly before cooking to remove excess starch, ensuring a fluffy texture. Allowing the grains to cool completely before mixing with the herbs prevents the greens from wilting, keeping the salad vibrant and crisp.
Varianten und Anpassungen
For added crunch, sprinkle with toasted almonds or pumpkin seeds before serving. Feta cheese crumbles make a delicious addition for a Mediterranean twist. If you prefer a sharper tang, feel free to swap the lemon juice for red wine vinegar.
Serviervorschläge
Serve this salad chilled or at room temperature as a light lunch. It also pairs wonderfully as a side dish for grilled proteins or roasted vegetables. It keeps well in the fridge for up to 2 days, making it ideal for busy weekdays.
Pin it At 260 calories per serving with 5g of protein, this vegetarian salad is as nutritious as it is flavorful. Enjoy the refreshing combination of fresh herbs and zesty lemon for a perfectly balanced meal.
Frequently Asked Questions
- → Can I make this ahead of time?
Yes, this salad actually improves after sitting for a few hours. Prepare it up to 24 hours in advance and store refrigerated. The barley absorbs the dressing beautifully, enhancing overall flavor.
- → What can I substitute for pearl barley?
Farro, wheat berries, or quinoa work well as alternatives. Adjust cooking time accordingly—quinoa cooks faster while farro may need additional time. Each grain brings slightly different texture and flavor profile.
- → Is this suitable for gluten-free diets?
Traditional pearl barley contains gluten. For a gluten-free version, substitute with quinoa, rice, or certified gluten-free grains. Always verify all ingredients, especially mustard and seasonings, meet dietary requirements.
- → How should I store leftovers?
Keep in an airtight container in the refrigerator for up to 2 days. The barley may absorb dressing overnight, so add a splash of olive oil and lemon juice before serving leftovers to refresh flavors.
- → Can I add protein to make it a complete meal?
Absolutely. Grilled chicken, chickpeas, white beans, or feta cheese transform this into a hearty main. These additions complement the Mediterranean flavors while boosting protein content.