Tomato, Cucumber, and Feta Barley Bowl
This vibrant Mediterranean grain bowl combines the chewy texture of pearl barley with crisp cucumber, juicy tomatoes, creamy feta, and fresh herbs. Tossed in a zesty lemon-olive oil dressing, it’s light yet satisfying — perfect as a wholesome lunch, a picnic dish, or a colorful dinner side. Packed with fiber, vitamins, and healthy fats, this bowl keeps you full and energized without feeling heavy.
Time
Prep time: 15 minutes
Cook time: 25 minutes (for barley)
Total time: 40 minutes
Serves: 4
Ingredients
For the Barley Bowl:
1 cup pearl barley, rinsed
2 ½ cups water or low-sodium vegetable broth
1 cup cherry tomatoes, halved
1 cup cucumber, diced (Persian or English cucumber preferred)
½ cup crumbled feta cheese (vegan feta for dairy-free)
¼ cup red onion, finely diced
¼ cup fresh parsley, chopped
2 tbsp fresh mint, chopped
Salt & black pepper, to taste
For the Lemon-Olive Oil Dressing:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp lemon zest
1 clove garlic, minced
1 tsp honey or maple syrup
Salt & pepper, to taste
Instructions
Cook the barley
In a medium pot, bring water or broth to a boil.
Add rinsed barley, reduce heat to low, cover, and simmer for 25–30 minutes or until tender but still chewy.
Drain any excess liquid and let cool slightly.
Prepare the vegetables
While barley cooks, chop cherry tomatoes, cucumber, red onion, parsley, and mint.
Make the dressing
In a small jar or bowl, whisk together olive oil, lemon juice, zest, garlic, and honey/maple syrup (if using).
Season with salt and pepper.
Assemble the bowl
In a large mixing bowl, combine cooled barley, tomatoes, cucumber, onion, parsley, and mint.
Pour dressing over the mixture and toss gently to combine.
Add feta & serve
Sprinkle crumbled feta over the top.
Taste and adjust seasoning before serving.
Notes & Tips
Make ahead: This bowl can be prepared in advance and stored in the fridge for up to 3 days. Add feta just before serving for the freshest texture.
Grain swap: You can substitute quinoa, farro, or couscous for barley.
Protein boost: Add grilled chicken, shrimp, or chickpeas to make it a full meal.
Extra flavor: A drizzle of balsamic glaze can enhance the sweet-tart balance.
Frequently Asked Questions
Q: Can I make this gluten-free?
A: Yes! Just replace barley with quinoa or brown rice.
Q: Can I serve it warm?
A: Absolutely. While it’s delicious cold, a slightly warm version makes it extra comforting.
Q: Can I use regular cucumber?
A: Yes, but peel and deseed it to avoid excess wateriness.
Nutritional Information
Calories: ~260 kcal
Protein: 8g
Carbohydrates: 38g
Fiber: 8g
Sugars: 6g
Fat: 10g
Saturated Fat: 3g
Sodium: ~330mg