Pearl Barley Salad Recipe
A Pearl Barley Salad recipe that's loaded with chewy barley and fresh summer vegetables then topped with fresh basil, a sprinkle of vegan feta cheese and a drizzle of lemon miso dressing. Low calorie and high protein, this healthy recipe requires only 8 wholesome ingredients and 20 minutes to make.
Servings: 4 servings
Calories: 344kcal
Ingredients
- 1 cup barley add water according to manufacturers instructions
- 1/4 cup olive oil
- 1 stalk rosemary
- 1 medium zucchini
- 6 cloves garlic
- 12 oz cherry tomatoes
- 1 lb asparagus tips only
- 1 lemon juice divided between bowls
- sea salt and black pepper to taste
Optional Toppings
- vegan cheese vegan feta or vegan ricotta work great with this recipe
- fresh basil
- red pepper flakes
- red chili oil
- lemon miso dressing
Instructions
- Before you begin, cook barley in a large saucepan according to manufacturers instructions. Set aside. Heat olive oil in a large skillet or wok. Add garlic and a sprig of rosemary and sauté on low heat until fragrant.
- Add cherry tomatoes and sauté until tender and blistered. Be careful not to overcook (they will become mushy).
- Toss the remaining fresh vegetables into the pot.
- Stir until all vegetables are evenly coated with garlic and olive oil. Sauté until veggies are al dente (tender, yet still a bit crunchy).
- Add in cooked barley.
- Stir until all ingredients are well-incorporated and heated through. Serve in small bowls, then top with a pinch of sea salt and black pepper, fresh herbs, red pepper flakes or a drizzle of red chili oil and lemon miso dressing.
Notes
Expert Tips
- Do not overcook the vegetables. This will create a soggy mess you definitely want to avoid.
- Check the cooking barley often to avoid burning it on the bottom of the pan. Remove it from the heat once all the water has absorbed.
Variations
- Make it gluten-free - choose quinoa or brown rice to make this recipe gluten-free.
- Get creative with toppings - think green onions, a simple dressing of olive oil and balsamic vinegar, lemon zest, sesame seeds, fresh parsley, and/or sunflower seeds
- Make it protein-rich - add canned chickpeas or kidney beans for a high protein meal.
- Vary your serving style - best when served at room temperature or warm, but you can also serve it chilled.
Nutrition
Serving: 1serving | Calories: 344kcal | Carbohydrates: 47g | Protein: 10g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 23mg | Potassium: 808mg | Fiber: 12g | Sugar: 7g | Vitamin A: 1395IU | Vitamin C: 50mg | Calcium: 78mg | Iron: 5mg