Mediterranean Barley Salad - Bravabod
Recipes

Mediterranean Barley Salad

Valentina

A bit nutty in flavor and chewy in texture, pearl barley can be cooked up into a variety of comforting dishes. In this one, sun-dried tomato, cucumber, avocado, and greens are tossed with the cooked grain. Add a little cilantro. Then dress it all in olive oil and lemon juice. I like to eat this with a side of chickpeas for a filling, healthy meal.

How To MakeDiet Type: Plant-based

liked this

Freeze For Not recommended

Best by 3-4 days w/o dressing


Shopping List
  • 3 cups cooked pearl barley (Note 1)
  • 2 ounces arugula or baby kale
  • 1 cup cucumbers, diced (I prefer Persian cucumbers)
  • 3/4 cup tomatoes, chopped
  • 1/2 cup oil-packed sun-dried tomatoes, chopped
  • 1 avocado, diced
  • 1/2 bunch cilantro leaves
  • 3 scallions, chopped
  • 1/2 jalapeño, chopped (optional)
  • 3 tablespoons olive oil
  • 3 tablespoons lemon juice
  • salt and black pepper, to taste

Instructions
  1. Step 1: To cook the dried barley, place it in a large pot with 3 parts water. So for 1 cup of dried barley, add 3 cups of water. Cover the pot and bring it to a boil. Once boiling, turn the heat down and simmer for 25 to 30 minutes, or until the water is absorbed. Once absorbed, turn off the heat and let it sit for 10 minutes, covered. After 10 minutes, fluff it with a fork. The barley should be fork-tender. If there is any extra water left in the pan when the barley is finished, strain it. As reference, 1 cup of dried barley will yield between 3 to 4 cups cooked.
  2. Step 2: Meanwhile, chop the cucumbers, tomatoes, sun-dried tomatoes, avocado, jalapeño, and scallions.
  3. Step 3: Add all salad ingredients to a large bowl and stir to combine. Taste and adjust seasonings as desired.
  4. Serve: This salad is best served at room temperature. Enjoy.

Recipe Notes

Note 1: Pearl barley is not a gluten-free grain. For a gluten-free alternative, try using short-grain brown rice.

Nutrition

Similar in size and texture, roasted cauliflower rice makes an excellent substitute to pearl barley. In this recipe, sun-dried tomato, cucumber, avocado, and greens are tossed with the cooked cauliflower rice. Add a little cilantro. Then dress it all in olive oil and lemon juice. I like to eat this with canned tuna or salmon for a filling, healthy meal.

How To MakeDiet Type: Low-carb

liked this

Freeze For Not recommended

Best by 3-4 days w/o dressing


Shopping List
  • 4 cups raw cawliflower rice
  • 2 ounces arugula or baby kale
  • 1 cup cucumbers, diced (I use Persian cucumbers)
  • 3/4 cup tomatoes, chopped
  • 1/2 cup oil-packed sun-dried tomatoes, chopped
  • 1 avocado, diced
  • 1/2 bunch cilantro leaves
  • 3 scallions, chopped
  • 1/2 jalapeño, chopped (optional)
  • 3 tablespoons olive oil
  • 3 tablespoons lemon juice
  • salt and black pepper, to taste

Instructions
  1. Step 1: Preheat the oven to 410°F. Spread the riced cauliflower on a large baking sheet and roast it for 10 minutes. Stir it halfway through the cooking time and allow to cool.
  2. Step 2: Meanwhile, chop the cucumbers, sun-dried tomatoes, tomatoes, avocado, jalapeño, and scallions.
  3. Step 3: Add all salad ingredients to a large bowl and stir to combine. Taste and adjust seasonings as desired.
  4. Serve: This salad is best served at room temperature. It's perfect alongside fish.
Nutrition

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Mediterranean Barley Salad

PT40M 3 cups cooked pearl barley (Note 1) 2 ounces arugula or baby kale 1 cup cucumbers, diced (I prefer Persian cucumbers) 3/4 cup tomatoes, chopped 1/2 cup oil-packed sun-dried tomatoes, chopped 1 avocado, diced 1/2 bunch cilantro leaves 3 scallions, chopped 1/2 jalapeño, chopped (optional) 3 tablespoons olive oil 3 tablespoons lemon juice salt and black pepper, to taste Gluten Free Paleo Vegan Low-Carb 3 Servings Ingredients:

3 Servings

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