Bright Barley Salad Mix (Printable)

Wholesome barley with crisp veggies 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 - 0.5 teaspoon salt

→ Vegetables

04 - 1 cup cherry tomatoes, halved
05 - 1 cup cucumber, diced
06 - 0.5 cup red bell pepper, diced
07 - 0.25 cup red onion, finely chopped
08 - 0.25 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 - 0.5 teaspoon ground cumin
14 - 0.5 teaspoon honey or maple syrup
15 - Salt and black pepper, to taste

→ Optional Additions

16 - 0.33 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 0.5 teaspoon salt. Bring to a boil, then reduce heat to low, cover, and simmer for 25 to 30 minutes until tender but still chewy. Drain excess water and allow to cool to room temperature.
03 - In a large bowl, mix 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 until emulsified.
05 - Pour the dressing over the barley and vegetable mixture. Toss thoroughly to coat evenly.
06 - If desired, gently fold in crumbled feta cheese and toasted sunflower seeds.
07 - Taste and adjust seasoning if necessary. Serve chilled or at room temperature.

# Expert Advice:

01 -
  • It tastes better the next day, soaking up all that lemony garlic goodness overnight.
  • You can toss in whatever vegetables are lurking in your crisper drawer without guilt.
  • The chewy barley makes it filling enough to stand alone or shine beside grilled anything.
02 -
  • Do not skip draining the barley well or your salad will pool with starchy water at the bottom of the bowl.
  • Let the barley cool completely before mixing or the heat will wilt your herbs and turn the cucumbers soggy.
  • Dress the salad at least 15 minutes before serving so the grains absorb the lemon and garlic, otherwise it tastes flat.
03 -
  • Toast your cumin in a dry pan for 30 seconds before adding it to the dressing, it blooms the flavor and adds a smoky depth.
  • If your barley tastes bland, you under-salted the cooking water, always season the grains while they cook not after.
  • Make a double batch of the dressing and keep it in a jar, it is perfect drizzled over roasted vegetables or used as a marinade for chicken.

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