Mediterranean Barley Salad with Zucchini and Grilled Cherry Tomatoes
This hearty barley salad combines chewy pearl barley with smoky grilled cherry tomatoes, tender zucchini, fresh herbs, and a zesty lemon-garlic dressing. It’s a nutritious, satisfying dish filled with fiber, plant-based protein, and classic Mediterranean flavors — best served slightly warm or at room temperature.
⏱ Time
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Ingredients
For the Salad
1 cup pearled barley
2 medium zucchinis, sliced into half-moons
1 ½ cups cherry tomatoes, halved
2 tbsp olive oil, divided
Salt and black pepper, to taste
1/4 cup crumbled feta cheese (optional, for topping)
1/4 cup fresh parsley, chopped
2 tbsp fresh basil, chopped
1 tbsp toasted pine nuts or slivered almonds (optional for crunch)
For the Lemon-Garlic Dressing
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp red wine vinegar
1 clove garlic, minced
1/2 tsp honey or maple syrup (optional)
1/2 tsp dried oregano or Italian seasoning
Salt and pepper, to taste
Instructions
1. Cook the barley:
In a saucepan, combine barley with 3 cups of water and a pinch of salt. Bring to a boil, reduce heat, and simmer for 25–30 minutes until tender. Drain and let cool slightly.
2. Grill the vegetables:
Preheat a grill pan (or outdoor grill) over medium-high heat.
Toss zucchini and cherry tomatoes with 1 tbsp olive oil, salt, and pepper.
Grill zucchini for 2–3 minutes per side until tender and lightly charred.
Grill cherry tomatoes cut side down for 2–3 minutes until softened and blistered.
3. Make the dressing:
In a small bowl, whisk together olive oil, lemon juice, vinegar, garlic, honey, oregano, salt, and pepper.
4. Assemble the salad:
In a large bowl, combine cooked barley, grilled zucchini, and grilled tomatoes. Add parsley and basil.
5. Dress and toss:
Pour the lemon-garlic dressing over and toss until well mixed. Adjust seasoning as needed.
6. Top and serve:
Sprinkle with feta cheese and pine nuts (if using). Serve warm or at room temperature.
Notes & Tips
Make it vegan: Skip the feta or use a vegan cheese alternative.
Add protein: Toss in chickpeas or lentils for a complete meal.
Use farro or quinoa instead of barley for a gluten-free or quicker option.
Enhance flavor: Add a drizzle of balsamic glaze or a spoon of pesto before serving.
frequently asked questions FAQs
Q: Can I make this salad ahead?
Yes — it stores well for up to 3 days in the fridge. Add the dressing and feta just before serving for freshness.
Q: Can I roast instead of grill?
Absolutely! Roast zucchini and cherry tomatoes at 400°F (200°C) for about 15–20 minutes until tender and slightly caramelized.
Q: Is barley gluten-free?
No, barley contains gluten. For a gluten-free alternative, use quinoa or brown rice instead.
Nutrition information
Calories: 335
Protein: 9g
Fat: 14g
Carbohydrates: 45g
Fiber: 8g
Sugar: 5g
Sodium: 290mg