• Micah

Green Goodness Barley Salad

Barley is the unsung hero of your pantry. It's the star of my favorite Green Goodness Barley Salad, a great salad to make when meal prepping, or trying to clean out your pantry. If you've ever bought a bag of pearl barley and wondered what you can make, this is it!


I like used pearl barley in grain salads - it's the perfect size, and texture to stand up to hearty vegetables and dressing. When cooked, it's a little springy with a bite - it sounds weird, but unlike rice or quinoa, barley can hold its own.


Now you may be asking, "how do I cook barley?" - well my friend, cooking barley is really simple. Bring it to a boil in salted water, simmer, and let it do its thing for 20-25 minutes. I even skip a step by adding in frozen edamame beans after 20 minutes, letting them cook the final 5 minutes all in one pot.


The trick to making a delicious grain salad is all in the dressing - you want to 1) dress is while it's still a little warm, and 2) dress it well in advance of serving. These two tricks make the dressing get all up in the grain, making eat bite more delicious than the last.


Not only do I love barley because of the taste and texture, but it's pretty impressive nutrition-wise.


1 cup, cooked (157g) pearl barley provides:

  • 193 calories

  • 5.8g fat

  • 12.6g protein

  • 6.0g fibre


Barley also contains benefits beyond the nutrition label, like lignans, a group of antioxidants. Barley can contain "anti-nutrients", which can limit the body's absorption of certain nutrients, to combat this, soaking or sprouting before cooking is recommended.


Green Goodness Barley Salad

Total time: 30 minutes

Serves: 6


Ingredients

  • 1 cup pearl barley (if possible, soak overnight)

  • 3 cups water

  • 1/2 cup. frozen, shelled edamame beans 

  • 1/2 cucumber, chopped

  • 1 stalk celery, chopped

  • 2 tbsp chives, finely chopped

  • 1 tbsp fresh dill, finely chopped

  • 1 avocado, cubed

  • Optional: 1/4 . feta cheese, crumbled

Lemony Herb Dressing

  • 1 tbsp chives, chopped

  • 1 tbsp dill, chopped

  • Zest of 1 lemon

  • Juice of 1 lemon

  • 1 clove garlic, minced

  • 1 tsp dijon mustard

  • 1/4 c. olive oil

Instructions

  1. In a medium pot, combine barley and water. Bring to a boil, and lower to a simmer (watch out, it can boil over!). Simmer for 20 minutes

  2. Add edamame beans to barley, and cook for an additional 5 minutes (if it becomes dry, add more water) Drain excess water. Set aside to let cool.

  3. Make the dressing: combine all ingredients in a bowl.

  4. Add cucumber, celery, and herbs to cooled barley. Toss with dressing, and let sit for 1-2 hours.

  5. Before serving, add avocado and feta (if using)

Notes

This salad is the perfect make-ahead dish, and can be eaten as leftovers for 3-4 days!



#salad #vegetables

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