Barley and Herb Salad

This Barley and Herb Salad is a refreshing Mediterranean-inspired dish that combines the hearty, nutty chew of pearl barley with a vibrant trio of fresh parsley, mint, and dill. Tossed in a zesty lemon and Dijon vinaigrette, it offers a bright and balanced flavor profile that makes it an ideal choice for a nutritious lunch or a standout side dish at your next gathering.

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The beauty of this salad lies in its simplicity. By allowing the cooked grains to cool and absorb the emulsified dressing, the dish develops a deep, savory character that is perfectly complemented by the sweetness of halved cherry tomatoes and the crisp snap of diced cucumber.

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 barley, reduce heat to low, cover, and simmer for 25–30 minutes or until tender. Drain any excess water and let cool to room temperature.

Step 2: Prepare the Base

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

Step 3: Make the Vinaigrette

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 Combine

Pour the dressing over the barley mixture and toss gently to ensure every grain and vegetable is evenly coated.

Step 5: Finish and Serve

Taste and adjust the salt or pepper if needed. Serve immediately at room temperature or chill in the refrigerator before serving.

Zusatztipps für die Zubereitung

To ensure the best texture, make sure the barley is fully drained and cooled before mixing it with the fresh herbs; this prevents the heat from wilting the greens. This salad keeps well in the fridge for up to 2 days, making it perfect for office lunches.

Varianten und Anpassungen

For a tangier profile, you can swap the lemon juice for red wine vinegar. If you aren't strictly following a vegan diet, adding feta cheese crumbles provides a delicious salty contrast that complements the Mediterranean flavors perfectly.

Serviervorschläge

Serve this salad chilled or at room temperature as a light main course. For an added layer of texture and a nutty crunch, sprinkle the top with toasted almonds or pumpkin seeds just before serving.

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Each serving of this salad contains approximately 260 calories, 10g of fat, and 5g of protein. Note that while this dish is vegetarian, pearl barley contains gluten. Always check your mustard labels for specific allergen information regarding mustard seeds.

Recipe FAQs

→ Can I make barley salad ahead of time?

Yes, this barley salad actually improves after sitting for a few hours as the flavors meld together. You can prepare it up to 2 days in advance and store it in the refrigerator. Just give it a good toss before serving to redistribute the dressing.

→ 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, adjusting cooking times accordingly.

→ What herbs work best in this salad?

The classic combination of parsley, mint, and dill provides fresh, bright flavors that complement the nutty barley. You can substitute basil for mint or add cilantro for a different flavor profile. Fresh herbs work best here rather than dried.

→ How do I know when barley is cooked properly?

Pearl barley is done when it's tender but still retains a slight chew. It typically takes 25-30 minutes of simmering. If it's too crunchy, cook for another 5 minutes and add more water if needed. Drain any excess liquid after cooking.

→ Can I add protein to make it a complete meal?

Absolutely. Chickpeas, white beans, or grilled chicken breast work wonderfully. For vegetarian options, crumbled feta or halloumi cheese adds protein and Mediterranean flair. Add about 1 cup of protein per serving to make it more filling.