Bright Barley and Vegetables (Printable)
Wholesome barley with fresh vegetables and a zesty lemon dressing, perfect for a light meal or side.
# What You’ll Need:
→ Grains
01 - 1 cup pearl barley
02 - 3 cups water
03 - ½ teaspoon salt
→ Vegetables
04 - 1 cup cherry tomatoes, halved
05 - 1 cup cucumber, diced
06 - ½ cup red bell pepper, diced
07 - ¼ cup red onion, finely chopped
08 - ¼ cup fresh parsley, chopped
09 - 2 tablespoons fresh mint, chopped
→ Dressing
10 - 3 tablespoons extra-virgin olive oil
11 - Juice and zest of 1 lemon
12 - 1 garlic clove, minced
13 - ½ teaspoon ground cumin
14 - ½ teaspoon honey or maple syrup
15 - Salt and black pepper, to taste
→ Optional Additions
16 - ⅓ cup feta cheese, crumbled
17 - 2 tablespoons toasted sunflower seeds
# How-To Steps:
01 - Rinse the pearl barley thoroughly under cold running water.
02 - In a medium saucepan, combine barley, water, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 25 to 30 minutes until tender yet chewy. Drain any excess water and allow to cool to room temperature.
03 - In a large mixing bowl, combine the cooled barley with cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and mint.
04 - Whisk together extra-virgin olive oil, lemon juice and zest, minced garlic, ground cumin, honey or maple syrup, salt, and black pepper in a small bowl.
05 - Pour the dressing over the barley and vegetable mixture and toss thoroughly to evenly combine all components.
06 - If desired, gently fold in crumbled feta cheese and toasted sunflower seeds.
07 - Taste and adjust the seasoning as needed. Serve chilled or at room temperature.
# Expert Advice:
01 -
- It actually tastes better the next day, so you can make it ahead without any guilt.
- The barley keeps you satisfied in a way that feels effortless and whole.
- It works as a side dish, a packed lunch, or a light dinner depending on your mood.
02 -
- Don't dress the barley while it's still warm—it'll absorb too much dressing unevenly and you'll end up with some bites that taste aggressive and others that taste bland.
- The lemon zest is not optional if you want this to taste bright rather than just lemony; those little flecks carry fragrance that juice alone cannot deliver.
03 -
- Toast the sunflower seeds yourself in a dry pan for thirty seconds if you can—it deepens their flavor in a way that makes people pause and ask what that taste is.
- Make the dressing in a jar so you can shake it right before serving; if the salad sits for a while, the oil and lemon separate and need a gentle reminder to get along.