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Barley Salad

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Submitted by Barbi

Chilled pearl barley salad tossed with fresh parsley, basil, green onions, and diced tomatoes in a bright lemon-soy dressing. A chewy, herbaceous grain salad for potlucks and meal prep.

YIELD

4 servings

PREP

20 min

COOK

25 min

READY

45 min

Grain salads are the unsung heroes of summer eating, and this barley version holds up better than most.

Pearl barley gets boiled and then steamed so each grain stays distinct and chewy instead of clumping into a starchy mess.

While it cools, fresh parsley, crushed basil, and sliced green onions get stirred in so the warm grains soak up all those herbal flavors.

The dressing is dead simple: lemon juice, oil, and just a teaspoon of soy sauce for a subtle savory undertone that ties everything together.

Toss in diced tomatoes at the end, chill, and you’ve got a salad that travels well and tastes even better the next day.

Kitchen Tips

  • Boil first, then steam. That two-step cooking method keeps the barley grains separate and gives them a firm, satisfying chew.
  • Mix the herbs into the warm barley before chilling. The heat opens up the oils in the basil and parsley, intensifying their flavor.
  • This salad is a natural base for add-ins. Crumbled feta, cucumber, chickpeas, or olives all fit right in.

Ingredients

1 ½ 355
CUPS ML PEARL BARLEY
8 1.9
CUPS L WATER
79
CUP ML PARSLEY LEAVES
diced
2 30
TABLESPOONS ML BASIL
crushed
¼ 59
¼ 59
CUP ML LEMON JUICE
fresh
½ 118
CUP ML VEGETABLE OIL
2 2
EACH TOMATOES
diced

Directions

In a sauce pan, boil barley in water for 15 minutes; drain. Steam barley for 10 minutes more; cool. Add parsley, basil, and green onions; let sit so flavors can blend.

In a small bowl beat together, lemon juice, salad oil and soy sauce; add tomatoes; toss with barley mixture. Chill.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 668g (23.6 oz)
Amount per Serving
Calories 524 49% from fat
 % Daily Value *
Total Fat 28g 44%
Saturated Fat 4g 19%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 108mg 4%
Total Carbohydrate 21g 21%
Dietary Fiber 13g 52%
Sugars g
Protein 17g
Vitamin A 23% Vitamin C 39%
Calcium 6% Iron 14%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Low Sodium
 

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