MEDITERRANEAN BARLEY SALAD
This simple, easy Mediterranean Barley Salad takes roasted veggies seasoned to perfection along with tender barley to make a filling and healthy superfood salad!
YIELD: SERVES 4
PREP TIME 10 minutes
COOK TIME 40 minutes
TOTAL TIME 50 minutes
INGREDIENTS:
1 cup dry pearled barley
3 cups water
3 tablespoons olive oil, divided
2 zucchini, diced
1 red pepper, diced
1 orange pepper, diced
1 red onion, diced
1 pint cherry tomatoes, halved
8 oz white mushrooms, sliced
4 cloves of garlic, minced
2 teaspoons dried parsley
2 teaspoons dried basil
2 teaspoons dried oregano
1 teaspoon salt
freshly ground pepper, to taste
2 tablespoons freshly squeezed lemon juice
feta and fresh herbs, optional, for topping
INSTRUCTIONS:
Combine the pearled barley and 3 cups of water in a heavy-bottomed saucepan. Bring the water to a boil, then turn down the heat to low. Cover and cook for 30 to 40 minutes, until most of the liquid is absorbed and the barley is cooked through. Drain any excess water. Season with salt and pepper to taste and stir in the olive oil.
While the barley cooks, roast the vegetables. Heat the oven to 400 °F. Combine the prepared vegetables wit 1 tablespoon of oil, the dried herbs, 1 teaspoon of salt, and ground pepper to taste. Spread the vegetables in a single layer on one sheet pan (use two if the vegetables are piling on top of each other) and roast for 30 minutes.
Once the barley is done cooking and the vegetables are roasted, come both together with the lemon juice and 1 remaining tablespoon of olive oil and stir well. Add additional salt or pepper to taste and top with additional fresh herbs and feta, if desired.
NOTES:
Farro, couscous, or pearled couscous can be substituted for the barley, or use quinoa to keep the salad gluten-free. Following the cooking directions for the grain you are using.
The salad can be made up to three days in advanced and enjoyed warm, cold, or at room temperature.
TIPS & TRICKS FOR THE BEST MEDITERRANEAN BARLEY SALAD
You can make this meal gluten-free by substituting the barley with quinoa! Or make it dairy-free by omitting the feta cheese.
Don’t love feta? No problem! You can replace the feta with pearl mozzarella or dollops of ricotta!
For more Mediterranean flavors, add chopped olives to the top along with the cheese.
Just before serving, top the salad with your favorite fresh herbs, like basil, oregano, or thyme.
Mediterranean barley salad is perfect for make-ahead meal prep! Prepare the salad, minus the feta and fresh herbs, up to 3 days in advance and store in an airtight container in the refrigerator.