Barley and Herb Salad

Discover the refreshing taste of the Mediterranean with this Barley and Herb Salad. This dish features chewy, nutty pearl barley tossed with an abundance of fresh parsley, mint, and dill, all brought together by a zesty lemon vinaigrette. It is an easy-to-prepare vegetarian option that works perfectly as a vibrant side dish or a satisfying light lunch.

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This salad is a testament to the power of fresh ingredients. By combining the earthy base of grains with the crispness of cucumbers and cherry tomatoes, you create a balanced bowl that is both healthy and flavorful. The tangy lemon and garlic dressing enhances every element without overpowering the natural sweetness of the vegetables.

Ingredients

• Grains: 1 cup pearl barley (rinsed), 3 cups water, 1/2 teaspoon salt.
• Herbs & Vegetables: 1/2 cup fresh parsley (finely chopped), 1/4 cup fresh mint (finely chopped), 1/4 cup fresh dill (finely chopped), 1/2 small red onion (finely diced), 1 cup cherry tomatoes (halved), 1 small cucumber (diced).
• Dressing: 1/4 cup extra-virgin olive oil, 2 tablespoons fresh lemon juice, 1 teaspoon Dijon mustard, 1 garlic clove (minced), 1/2 teaspoon salt, 1/4 teaspoon freshly ground black pepper.

Instructions

Step 1: Cook the Barley

In a medium saucepan, bring water and 1/2 teaspoon salt to a boil. Add the rinsed barley, reduce heat to low, cover, and simmer for 25–30 minutes or until tender. Drain any excess water and let it cool completely to room temperature.

Step 2: Combine Salad Components

In a large mixing bowl, combine the cooled barley with the chopped parsley, mint, dill, red onion, cherry tomatoes, and diced cucumber.

Step 3: Prepare the Dressing

In a small bowl, whisk together the extra-virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, salt, and pepper until the mixture is fully emulsified.

Step 4: Toss and Season

Pour the dressing over the barley and vegetable mixture. Toss gently to ensure everything is evenly coated.

Step 5: Final Adjustments

Taste the salad and adjust the seasoning with extra salt or pepper if needed. Serve immediately at room temperature or chilled from the fridge.

Zusatztipps für die Zubereitung

To ensure the best texture, make sure the barley is thoroughly cooled before mixing it with the fresh herbs; this prevents the greens from wilting. This salad keeps well in the fridge for up to 2 days, making it an excellent option for leftovers. Always check your ingredient labels for mustard and gluten-containing barley to manage dietary requirements.

Varianten und Anpassungen

You can easily customize this salad to suit your taste. For a Mediterranean twist, stir in some crumbled feta cheese. If you prefer a tangier finish, swap the lemon juice for red wine vinegar. For those who enjoy extra texture, sprinkle the finished salad with toasted almonds or pumpkin seeds just before serving.

Serviervorschläge

Serve this Barley and Herb Salad as a standalone light lunch, or pair it as a side dish with grilled fish or roasted chicken. Its vibrant colors and zesty flavor make it a beautiful addition to any picnic spread or dinner table.

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Enjoy the wholesome goodness of this nutritious salad. With 260 calories per serving and a wealth of fresh produce, it is a guilt-free way to enjoy bold, Mediterranean-inspired flavors at home.

Recipe Questions & Answers

→ Is pearl barley gluten-free?

No, pearl barley contains gluten and is not suitable for those with celiac disease or gluten sensitivity. For a gluten-free alternative, try quinoa or buckwheat groats.

→ Can I make this salad ahead?

Yes, this salad keeps well in the refrigerator for up to 2 days. The flavors actually improve as the herbs and dressing meld together. Add fresh herbs just before serving for maximum brightness.

→ What can I substitute for the fresh herbs?

Basil, cilantro, or fresh oregano work well as substitutes. Use about 1 cup total fresh herbs in any combination you prefer. Dried herbs are not recommended as they won't provide the same fresh flavor.

→ How do I know when barley is cooked?

Pearl barley is done when it's tender but still slightly chewy, similar to al dente pasta. This usually takes 25-30 minutes of simmering. Taste a few grains to check for doneness before draining.

→ Can I use other vegetables?

Absolutely! Bell peppers, radishes, grated carrots, or diced zucchini make excellent additions. Just keep the total vegetable amount similar to maintain proper dressing proportions.