Mediterranean Barley Salad
This is a variation of our grain salad base recipe. Barley is a whole grain that not a lot of people use, but we think that it deserves more recognition! This simple whole grain Mediterranean barley salad features the flavors of the Mediterranean: garbanzo beans, red bell pepper, parsley, feta, and balsamic!
Servings: 5 cups
Calories: 250kcal
Ingredients
- ¼ cup balsamic vinaigrette
- 1 cup quick-cooking barley
- 2 ½ cups water
- 15-ounce can low-sodium garbanzo beans, drained and rinsed
- 1 medium red bell pepper, diced (~1 cup)
- ¼ cup chopped fresh Italian parsley
- ¼ cup crumbled feta cheese
- ¼ cup toasted slivered almonds
- Salt & pepper to taste
Instructions
- If making your own balsamic vinaigrette, whisk ingredients together in a large bowl. Set aside.
- Place barley in a pot and add water and a pinch of salt. Bring to a boil over high heat.
- Reduce the heat, cover the pot and simmer for 10 minutes or until barley is al dente. Remove from heat and allow to rest for 5 minutes. Drain excess water if needed, fluff with a fork, then transfer to the bowl with the vinaigrette.
- Place remaining ingredients in the bowl with the slightly cooled barley. Using a spatula, fold until well-combined. Add salt and pepper to taste. Enjoy!
Notes
For added nuttiness, toast the barley in the pot before adding water.
Be sure to toast the almonds. It really improves the flavor!
Nutrition
Serving: 1cup (≈ 200 g) | Calories: 250kcal | Carbohydrates: 36g | Protein: 9g | Fat: 10g | Saturated Fat: 2.5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 5mg | Sodium: 260mg | Potassium: 400mg | Fiber: 7g | Sugar: 4g | Vitamin A: 3000IU | Vitamin C: 40mg | Calcium: 60mg | Iron: 3mg