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This barley salad is as delightful to look at as it is to eat. With jewel-toned beets, crisp red cabbage, and hearty barley, it’s both satisfying and versatile. Tossed in a simple apple cider vinaigrette, the flavors are earthy, slightly sweet, and incredibly balanced.
If you’re searching for easy barley salad recipes, this one is perfect. It’s also a fresh take on a classic red cabbage salad, combining vibrant vegetables with a hearty grain.
This recipe is a regular in my kitchen. Perfect as a side for grilled chicken or salmon, or easily transformed into a filling meal with beans or a poached egg. It’s proof that simple ingredients can make a delicious dish.
Ingredients
Here’s what you’ll need to make this vibrant salad:
- Beet: Earthy and sweet, beets add a bold pop of color and antioxidants.
- Red cabbage: Crisp and full of vitamin C and fiber.
- Cooked barley: Nutty and hearty, it provides a satisfying base and is rich in fiber, supporting digestive health .
- Red onion: Adds a sharp contrast to the sweetness of the beets.
- Apple cider vinegar: Adds brightness and ties the flavors together.
- Extra virgin olive oil: Adds richness to the dressing.
- Salt and pepper: To enhances all the flavors and add a touch of heat.
- Fresh parsley: For garnish to add a pop of contrasting color!
How to Make
This beet, cabbage and barley salad comes together quickly, perfect for busy days:
- Combine the roasted beet, shredded cabbage, red onion, and cooked barley in a large mixing bowl.
- Drizzle with apple cider vinegar and olive oil, then season with salt and pepper.
- Toss everything together until evenly coated.
- For best results, let the salad rest in the refrigerator for at least an hour. This softens the cabbage slightly and enhances the flavors.
- Garnish with fresh parsley before serving.
How to Serve Beet and Barley Salad
This salad is incredibly versatile. Try these serving ideas:
- As a side dish: Perfect with grilled or roasted chicken, salmon, or pork.
- As a main course: Add white beans, chickpeas, or lentils for protein, or top with a poached or fried egg.
- On a buffet: Its bold colors and textures make it a standout at potlucks or dinner parties.
Tips and Customizations
- Prep Ahead: This recipe is designed to be made with pre-cooked ingredients. Roast the beet and cook the barley in advance to save time and simplify preparation.
- How to Roast Beets: Roasting beets is simple and enhances their natural sweetness. Preheat your oven to 375°F (200°C). Wrap each beet in aluminum foil and place them on a baking sheet. Roast for an hour, depending on their size, until they’re tender when pierced with a knife. Once cool, peel off the skin (it should slide off easily). For more detailed instructions, check out my roasted beet recipe.
- Cooking Barley: Barley expands significantly during cooking. You’ll need about 1/3 cup of raw barley to make 1 cup cooked. I recommend you cook a large batch and freeze it in 1-cup portions for convenience. Store the portions in airtight containers or freezer bags, and they’ll keep well for up to 3 months. To cook, bring a large pot of water to a boil, as you would for pasta. Add the barley and simmer for 45 minutes, then drain off any excess water. For pressure cookers, barley takes about 20 minutes under high pressure.
- Storage: This barley salad keeps well in the fridge for up to 5 days. Store in an airtight container.
- Variations: Swap barley for quinoa or farro, or add toasted nuts or seeds for crunch. Dried cranberries or raisins bring a touch of sweetness.
FAQ
- What kind of barley should I use? Most stores sell pearled barley, which cooks quickly and has a softer texture, but it’s not a whole grain because the outer bran layer has been removed. For maximum nutrition, use hulled (whole) barley, which retains its bran and germ, providing more fiber and nutrients. It takes a bit longer to cook but is well worth the effort.
- How much raw barley makes 1 cup cooked? You’ll need about 1/3 cup of raw barley to make 1 cup cooked. Barley expands significantly during cooking, so measure accordingly.
- Can I cook barley in advance? Yes! Cooking a large batch of barley and freezing it in 1-cup portions is a great time-saver. Store the portions in airtight containers or freezer bags, and they’ll keep well for up to 3 months. Just thaw and use as needed.
- Can I use canned or pre-cooked beets? Yes! Canned or vacuum-packed cooked beets are a convenient option. Choose unsalted varieties. For the best flavor, roast the beets yourself. They develop a deeper, sweeter taste during roasting and keep very well once cooked, making them a great make-ahead ingredient. See our recipe here.
- What can I use instead of barley? Quinoa, farro, or wild rice are great substitutes, each offering a unique texture and flavor. For a gluten-free option, stick with quinoa or wild rice.
- What if I don’t have apple cider vinegar? White wine vinegar or lemon juice work well as substitutes, adding a similar tangy brightness.
- Can I make this salad ahead of time? Absolutely. The flavors improve as it sits. Just give it a good toss before serving.
Other Recipes You Might Enjoy
If you like this Beet and Barley Salad, try these:
Red Cabbage Slaw for Fish Tacos
Beet, Cabbage and Barley Salad
An easy beet, cabbage, and barley salad that's delicious, beautiful, and nutrient-packed. Earthy, slightly sweet, and perfectly balanced.
Servings: 6
Ingredients
- 2 cups red cabbage finely shredded
- 1 beet roasted, peeled and cubed
- 1/2 cup red onion thinly sliced
- 1 cup hulled barley cooked
- 2 tbsp apple cider vinegar
- 3 tbsp extra virgin olive oil
- 1/4 tsp salt
- 1/4 tsp fresh ground pepper
- fresh parsley chopped, for garnish
Instructions
- Combine the roasted beet, shredded cabbage, red onion, and cooked barley in a large mixing bowl.
- Drizzle with apple cider vinegar and olive oil, then season with salt and pepper.
- Toss everything together until evenly coated.
- For best results, let the salad rest in the refrigerator for at least an hour. This softens the cabbage slightly and enhances the flavors.
- Garnish with fresh parsley before serving.
Notes
-
- Prep Ahead: This recipe is designed to be made with pre-cooked ingredients. Roast the beet and cook the barley in advance to save time and simplify preparation.
-
- How to Roast Beets: For detailed instructions, check out my roasted beet recipe.
-
- Cooking Barley: Barley expands significantly during cooking. You’ll need about 1/3 cup of raw barley to make 1 cup cooked. I recommend you cook a large batch and freeze it in 1-cup portions for convenience. Store the portions in airtight containers or freezer bags, and they’ll keep well for up to 3 months. To cook, bring a large pot of water to a boil, as you would for pasta. Add the barley and simmer for 45 minutes, then drain off any excess water. For pressure cookers, barley takes about 20 minutes under high pressure.
-
- Storage: This barley salad keeps well in the fridge for up to 5 days. Store in an airtight container.
-
- Variations: Swap barley for quinoa or farro, or add toasted nuts or seeds for crunch. Dried cranberries or raisins bring a touch of sweetness.
Nutrition
Nutrition Facts
Beet, Cabbage and Barley Salad
Amount per Serving
Calories
119
% Daily Value*
Total Fat
7
g
11
%
Saturated Fat
1
g
6
%
Sodium
118
mg
5
%
Total Carbohydrate
12
g
4
%
Dietary Fiber
3
g
13
%
Total Sugars
3
g
3
%
Protein
2
g
4
%
Vitamin A
339
IU
7
%
Vitamin C
19
mg
23
%
Calcium
23
mg
2
%
Iron
1
mg
6
%
Potassium
187
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
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