Fresh Barley Salad

Bursting with vibrant Mediterranean flavors, this Fresh Barley Salad is a wholesome and refreshing dish perfect for any occasion. Nutty pearled barley provides a hearty yet chewy base, while crisp cucumber, juicy cherry tomatoes, and sharp red onion add layers of texture and brightness. A zingy dressing made from extra virgin olive oil, fresh lemon juice, and a touch of honey ties everything together, with aromatic parsley and mint leaves lending an herbaceous finish. For a creamy twist, sprinkle crumbled feta cheese on top. Ready in just 40 minutes, this recipe is ideal for a light lunch, meal prep, or as a side dish to complement grilled proteins. Packed with nutrients and flavor, it's a satisfying way to enjoy a healthy and delicious salad!

Nutriscore Rating: 65/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup pearled barley
• 3 cups water
• 1 medium cucumber
• 1 cup cherry tomatoes
• 0.5 medium red onion
• 0.25 cup parsley
• 2 tablespoons mint leaves
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon honey
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup feta cheese (optional)

Directions

Step 1

Rinse the pearled barley under cold water to remove excess starch.

Step 2

In a medium saucepan, combine the barley and 3 cups of water. Bring to a boil, reduce heat to low, and simmer for 25 minutes or until the barley is tender but still slightly chewy.

Step 3

Drain the cooked barley and spread it on a baking sheet to cool to room temperature.

Step 4

Meanwhile, dice the cucumber into small cubes, slice the cherry tomatoes in half, and finely chop the red onion.

Step 5

Chop the parsley and mint leaves finely and set aside.

Step 6

In a small bowl, whisk together the olive oil, lemon juice, honey, salt, and black pepper to create the dressing.

Step 7

In a large mixing bowl, combine the cooled barley, cucumber, cherry tomatoes, red onion, parsley, and mint. Toss gently to mix.

Step 8

Drizzle the dressing over the barley mixture and toss again to coat evenly.

Step 9

If desired, crumble the feta cheese on top for an extra layer of flavor.

Step 10

Serve immediately or refrigerate for 1-2 hours to let the flavors meld together. Enjoy!

Nutrition Facts

Serving size	1210.8 grams (1210.8g)

Amount per serving	% Daily Value*
Calories	774

Total Fat 68.20g	87%
Saturated Fat 24.10g	121%
Polyunsaturated Fat 0.10g
Cholesterol 107mg	36%
Sodium 2568mg	112%
Total Carbohydrate 27.90g	10%
Dietary Fiber 3.40g	12%
Total Sugars 14.90g
Protein 20.10g	40%

Vitamin D 0IU	0%
Calcium 747mg	57%
Iron 3mg	17%
Potassium 647mg	14%

*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: 76.2%

Protein: 10.0%

Carbs: 13.8%