Barley Salad with Roasted Tomatoes, Corn & Zucchini
This hearty grain salad features chewy pearl barley tossed with sweet roasted cherry tomatoes, smoky corn, and tender zucchini. Finished with a zesty lemon herb dressing, it’s perfect for summer lunches, picnics, or light Mediterranean dinners — vegan, nutritious, and meal-prep friendly!
Time:
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients:
For the Salad:
1 cup uncooked pearl barley
1½ cups cherry tomatoes, halved
1 medium zucchini, diced
1 cup corn kernels (fresh, frozen, or canned)
2 tbsp olive oil
Salt & black pepper to taste
For the Dressing:
3 tbsp olive oil
1½ tbsp lemon juice
1 tsp Dijon mustard
1 garlic clove, finely grated
1 tbsp chopped fresh parsley
1 tbsp chopped fresh basil or dill
Salt & pepper to taste
Optional Add-ins:
Crumbled feta or goat cheese
Chopped kalamata olives
Toasted pine nuts or sunflower seeds
Baby spinach or arugula
Instructions:
1. Cook the Barley:
Rinse barley under cool water.
In a pot, combine barley with 3 cups water and a pinch of salt.
Bring to a boil, reduce heat, and simmer uncovered for about 25–30 minutes until tender but chewy.
Drain any excess water and let cool.
2. Roast the Vegetables:
Preheat oven to 200°C (400°F).
Toss cherry tomatoes, zucchini, and corn with olive oil, salt, and pepper.
Spread on a baking sheet and roast for 20–25 minutes until caramelized and golden, stirring once halfway.
3. Make the Dressing:
Whisk together olive oil, lemon juice, mustard, garlic, herbs, salt, and pepper.
4. Assemble the Salad:
In a large bowl, combine the cooked barley, roasted vegetables, and dressing.
Toss gently. Add feta, olives, or greens if desired.
Taste and adjust seasoning. Serve warm or chilled.
Notes:
Barley can be cooked ahead and stored in the fridge for up to 3 days.
Swap barley for farro, freekeh, or brown rice if you prefer.
Great for meal prep — the flavors deepen the next day!
Tips:
Want crunch? Add chopped cucumber or raw bell peppers before serving.
Add protein: Top with grilled chicken, tofu, or chickpeas for a full meal.
Vegan tip: Skip cheese or use plant-based feta.
Frequently Asked Questions
Q: Can I serve this cold?
A: Yes! It’s delicious cold, room temp, or slightly warm.
Q: Can I make it gluten-free?
A: Substitute with quinoa or brown rice instead of barley.
Q: Can I freeze it?
A: Best enjoyed fresh or refrigerated. Freezing may change the texture.
Nutritional Information
Calories: 360
Protein: 9g
Carbs: 45g
Fat: 16g
Fiber: 7g
Sugar: 6g
Sodium: 300mg