Italian Barley Salad

Bursting with fresh Mediterranean flavors, this Italian Barley Salad is a wholesome, vibrant dish that's perfect for any occasion. Featuring nutty pearled barley mixed with crisp cucumbers, juicy cherry tomatoes, red bell peppers, and briny black olives, this salad is as nutritious as it is delicious. Fresh basil and parsley add a fragrant herbal note, while a tangy homemade dressing of extra virgin olive oil, red wine vinegar, lemon juice, and minced garlic ties it all together. Customize with optional crumbled feta for a creamy finish. Ready in under an hour and served chilled or at room temperature, this versatile recipe is a great option for meal prep, picnics, or light lunches. Simple, healthy, and full of Italian-inspired flair, this barley salad is a must-try!

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup pearled barley
• 3 cups water
• 1.5 cups cherry tomatoes, halved
• 1 medium cucumber, diced
• 1 medium red bell pepper, diced
• 0.25 cup red onion, finely chopped
• 0.5 cup black olives, sliced
• 0.25 cup fresh basil, chopped
• 2 tablespoons fresh parsley, chopped
• 3 tablespoons extra virgin olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon lemon juice
• 1 clove garlic clove, minced
• 0.5 teaspoon dried oregano
• 0.75 teaspoon salt
• 0.5 teaspoon ground black pepper
• 0.5 cup crumbled feta cheese (optional)

Directions

Step 1

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

Step 2

In a medium saucepan, combine barley and water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 25-30 minutes or until the barley is tender but still slightly chewy.

Step 3

Drain any excess water and let the barley cool to room temperature.

Step 4

In a large mixing bowl, combine the cooled barley, cherry tomatoes, diced cucumber, red bell pepper, red onion, black olives, fresh basil, and parsley.

Step 5

In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, dried oregano, salt, and black pepper until well combined.

Step 6

Pour the dressing over the barley and vegetable mixture. Toss gently to coat all the ingredients evenly with the dressing.

Step 7

Cover the bowl with plastic wrap and refrigerate the salad for at least 30 minutes to allow the flavors to meld.

Step 8

Before serving, give the salad a quick stir. If desired, sprinkle crumbled feta cheese on top for added creaminess and flavor.

Step 9

Serve chilled or at room temperature, and enjoy your Italian Barley Salad!

Nutrition Facts

Serving size	1866.1 grams (1866.1g)

Amount per serving	% Daily Value*
Calories	1755

Total Fat 93.10g	119%
Saturated Fat 28.50g	143%
Polyunsaturated Fat 0.00g
Cholesterol 107mg	36%
Sodium 4100mg	178%
Total Carbohydrate 199.10g	72%
Dietary Fiber 43.90g	157%
Total Sugars 19.50g
Protein 44.30g	89%

Vitamin D 0IU	0%
Calcium 995mg	77%
Iron 13mg	74%
Potassium 1977mg	42%

*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: 46.3%

Protein: 9.8%

Carbs: 44.0%