Mediterranean Barley Salad with Cherry Tomatoes and Basil
This vibrant salad combines nutty pearl barley with sweet cherry tomatoes, fresh basil, and a zesty lemon-garlic vinaigrette. It’s satisfying, fiber-rich, and perfect for a light lunch, a healthy side dish, or meal prep. Serve it warm or chilled — it’s fantastic both ways!
⏱️ Time:
Prep Time: 10 minutes
Cook Time: 30 minutes
Cooling Time (optional): 10 minutes
Total Time: 40–45 minutes
Ingredients:
For the Salad:
1 cup pearl barley (uncooked)
2½ cups water or vegetable broth
1½ cups cherry tomatoes, halved
¼ cup finely chopped red onion
½ cup fresh basil leaves, torn or chopped
¼ cup crumbled feta (optional, omit for vegan)
2 tablespoons toasted pine nuts or sunflower seeds (optional)
For the Lemon-Garlic Dressing:
3 tablespoons extra virgin olive oil
Juice of 1 lemon
1 garlic clove, finely minced or grated
1 teaspoon Dijon mustard (optional for tang)
Salt and black pepper to taste
Instructions:
1. Cook the Barley:
Rinse barley under cold water. In a saucepan, combine barley with water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 25–30 minutes or until tender. Drain any excess liquid and let cool slightly.
2. Make the Dressing:
Whisk together olive oil, lemon juice, garlic, Dijon (if using), salt, and pepper in a small bowl or jar.
3. Assemble the Salad:
In a large bowl, combine cooked barley, cherry tomatoes, red onion, and basil. Toss gently.
4. Add Dressing:
Pour the dressing over the salad and mix to combine. Add feta and nuts/seeds if using. Taste and adjust salt, lemon, or oil as needed.
5. Chill or Serve:
Serve immediately, or chill for 10–15 minutes to allow the flavors to develop. Garnish with extra basil and a drizzle of olive oil.
Notes & Tips:
Swap barley for farro, couscous, or quinoa if desired.
Add cucumber, roasted zucchini, or chickpeas to make it heartier.
Keeps well in the fridge for up to 3 days — great for meal prep or lunchboxes.
❓ Frequently asked questions FAQs
Q: Can I use hulled barley instead of pearl barley?
A: Yes, but it takes longer to cook (about 45–50 minutes) and has a chewier texture.
Q: Is this salad vegan?
A: Yes — just skip the feta or use a dairy-free version.
Q: Can I serve this warm?
A: Absolutely! Warm barley makes a delicious contrast with the fresh tomatoes and basil.
Q: What protein can I add to make it a full meal?
A: Try grilled chicken, tuna, chickpeas, or boiled eggs.
Nutritional Value
Calories 290 kcal
Protein 7g
Carbohydrates 35g
Fiber 7g
Fat 14g
Sodium 220mg