Edamame and Barley Salad

Bursting with vibrant colors and fresh flavors, this Edamame and Barley Salad is a wholesome and satisfying dish that's perfect for a light lunch or a refreshing side. Nutty pearled barley forms the hearty base, while protein-packed edamame and crisp, garden-fresh veggies like red bell pepper, cucumber, and carrot add delightful crunch. The zesty dressing, made with olive oil, lemon juice, rice vinegar, soy sauce, and a touch of honey or maple syrup, ties everything together with a tangy-sweet balance. Finished with scallions and parsley for a bright, herbaceous kick, this salad is not only nutrient-packed but also quick to prepare, ready in just 45 minutes. Serve it chilled or at room temperature for a deliciously healthy, make-ahead dish that’s perfect for meal prep, picnics, or potlucks.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup pearled barley
• 3 cups water
• 1 cup frozen shelled edamame
• 1 medium red bell pepper
• 1 medium cucumber
• 1 large carrot
• 3 stalks scallions
• 0.25 cup fresh parsley
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon rice vinegar
• 1 teaspoon soy sauce
• 1 teaspoon honey or maple syrup
• 0.25 teaspoon black pepper
• 0.5 teaspoon salt

Directions

Step 1

Rinse the barley under running water. Add it to a medium saucepan with 3 cups of water and a pinch of salt.

Step 2

Bring the water to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes or until the barley is tender and chewy. Drain any excess water and let the barley cool.

Step 3

While the barley is cooking, bring a small pot of water to a boil. Add the frozen edamame and cook for 3-4 minutes or until tender. Drain and set aside to cool.

Step 4

Dice the red bell pepper, cucumber, and carrot into small bite-sized pieces. Thinly slice the scallions and finely chop the parsley. Set aside.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, rice vinegar, soy sauce, honey or maple syrup, black pepper, and salt to make the dressing.

Step 6

In a large mixing bowl, combine the cooked barley, edamame, diced vegetables, scallions, and parsley.

Step 7

Pour the dressing over the salad and toss well to coat all the ingredients evenly.

Step 8

Taste and adjust the seasoning with additional salt or pepper if needed.

Step 9

Serve immediately or refrigerate for 30 minutes to allow the flavors to meld. Enjoy cold or at room temperature.

Nutrition Facts

Serving size	1674.2 grams (1674.2g)

Amount per serving	% Daily Value*
Calories	1469

Total Fat 55.90g	72%
Saturated Fat 8.30g	42%
Polyunsaturated Fat 4.10g
Cholesterol 0mg	0%
Sodium 1510mg	66%
Total Carbohydrate 208.50g	76%
Dietary Fiber 49.20g	176%
Total Sugars 23.80g
Protein 48.60g	97%

Vitamin D 0IU	0%
Calcium 348mg	27%
Iron 13mg	72%
Potassium 2457mg	52%

*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.

Source of Calories

Fat: 32.9%

Protein: 12.7%

Carbs: 54.5%