Hearty Barley Salad

If you're looking for a hearty yet refreshing salad, barley is a great grain to work with. It’s nutty, chewy, and packed with nutrients, making it the perfect base for a vibrant and satisfying salad. This Barley Salad is not only easy to make but can be customized with whatever vegetables and herbs you have on hand. Whether you're preparing a light lunch, a side dish for dinner, or a potluck offering, this barley salad hits all the right notes.​

Why Barley?
Barley is a whole grain that's been enjoyed for centuries. It's rich in fiber, vitamins, and minerals, which makes it an excellent choice for boosting your nutrition. Its chewy texture gives the salad a hearty feel, while its nutty flavor complements a wide variety of vegetables, greens, and dressings.
Additionally, barley is a great source of B vitamins and can help regulate blood sugar levels due to its low glycemic index.

You can sub in any grain you like such as brown rice, farro or ev en quinoa (which is not technically a grain).

Customization Tips

• Customization Tips
  
• Add protein: If you want to make this barley salad a full meal, you can add grilled chicken, roasted chickpeas, or a hard-boiled egg.
• Spice it up: If you like a bit of heat, add some chopped jalapeño or a sprinkle of red pepper flakes to the dressing.
• Grilled vegetables: If you have time, grilling some of the vegetables like peppers, zucchini, or eggplant adds a smoky flavor to the salad.

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THIS IS THE BARLEY BEFORE IT'S COOKED. IT LOOKS VERY SIMILAR TO ROLLED OATS.

Storage Tips
This barley salad keeps well in the fridge for 3-4 days, making it an excellent option for meal prep. Just be sure to store it in an airtight container. The salad may absorb the dressing over time, so you may want to drizzle a bit of extra olive oil and vinegar before serving if it looks a bit dry.

Why You'll Love This Barley Salad

• Healthy & Nutritious: Packed with fiber, antioxidants, and healthy fats, this salad is perfect for maintaining energy levels throughout the day.
• Versatile: Feel free to swap out the vegetables based on what's in season or what you have on hand.
• Perfect for Meal Prep: It can be made in advance, and the flavors only improve after a day or two in the fridge.
• Customizable: Whether you're looking for a vegan version, a protein-packed dish, or a refreshing side salad, this barley salad can fit the bill.

LOVE THE BEAUTIFUL COLORS AND NUTTY BARLEY

Knife Set                             Large Cutting Board               Box Grater                                    Ninja Foodi

Hearty Barley Salad

1 cup pearl or rolled  barley. (***see optional shortcut below)
2 cups water or vegetable broth
1 bay leaf (optional)
1 teaspoon sea salt


I add these ingredients all to the pot of my Ninja Foodi (or InstantPot) and pressure cook for 11 minutes with a slow release.  Alternatively add all ingredients to a pot and cook barley according to package directions.

Remove the bay leaf and let cool slightly.  The barley should have absorbed all the liquid.

***As a shortcut you can use precooked packaged grains of choice (like brown and wild rice mix) so there is no cooking of the grain involved.



Red Wine Vinaigrette
3 tablespoons red wine vinegar
3 tablespoons olive oil (I like extra virgin for this)
1 teaspoon grainy mustard (Dijon is fine too)
Small pinch sea salt
1/4 teaspoon freshly ground black pepper




Add the vinegar, oil, mustard, salt & pepper to a jar with a tight fitting lid.  Cover the jar and shake vigorously until a creamy vinaigrette forms.



To assemble the salad


2 stalks of celery, chopped
2 carrots, chopped or grated
2-3 radishes, sliced or grated
2 cloves garlic, minced
2 tablespoons freshly chopped herbs such as cilantro or parsley (more if you like it herby).  Tarragon is so great for this, but harder to come by.  It lends a very faint licorice note.

You can use a box grater to make quick work of the veggies.

In a large bowl, mix all the veggies into the barley, add the vinaigrette and toss again.  Serve while still room temp or refrigerate overnight to let the flavors develop.  Add additional salt to your liking or even a dash of cayenne pepper for some heat.


Note on veggies- You can use whatever veg you prefer.  I actually love fennel in this and if you happen to add in some sliced bits of orange, or blood orange, even better.  This recipe is quite flexible.