Barley salad with herbs and lemon
A hearty salad that combines the chewy earthiness of barley with a bright lemon flavor and a bit of crunch from carrots. Barley's health benefits extend beyond winter soups and stews... Fiber, potassium, folate, all in a bowl of fresh deliciousness!
Servings: 4
Calories: 266kcal
Equipment
Ingredients
- 1 cup whole grain barley
- 1 ea lemon
- 1 tsp Dijon mustard
- 3 tbsp extra virgin olive oil
- 1/4 cup red onion chopped
- 3 ea green onion
- 1/4 cup parsley chopped
- 1/4 cup cilantro chopped
- 1/4 cup carrots sliced thin
- 1/2 tsp salt
- 1/4 tsp pepper
Instructions
- Place 6 quarts of water in a large pot, add barley and 1 tbsp salt. Cover, bring to a boil, reduce and cook for 45 minutes (follow instructions on barley package as cooking times can vary per brand).
- While barley cooks, grate the zest of the lemon over a large bowl.
- Add lemon juice, mustard, 1/2 tsp salt, 1/4 tsp pepper, and 3 tbsp olive oil. Whisk gently.
- Add 1/4 cup chopped red onion and set aside.
- Line a baking sheet with parchment paper.
- Once barley is cooked, drain it thoroughly and spread it into the baking sheet to let it cool down.
- Slice scallions, chop parsley, cilantro or any other herb you want to use.
- Slice carrots very thin.
- Add cooled barley to the dressing in the bowl, stir gently.
- Add scallions, herbs and carrots, and mix throughly.
- Serve cold or at room temperature.
Video
Notes
You can add a can of cooked beans to make this a complete meal (cannellini or chickpeas would work very well).
Will keep a few days in the refrigerator.
Nutrition
Calories: 266kcal | Total Carbohydrate: 36g | Protein: 6g | Total Fat: 12g | Saturated Fat: 2g | Sodium: 319mg | Potassium: 280mg | Dietary Fiber: 9g | Total Sugars: 1g | Vitamin A: 1739IU | Vitamin C: 7mg | Calcium: 28mg | Iron: 2mg