Barley is one grain that I feel doesn’t get used enough. It is chewy, very nutritious, and full of fiber. Hulled barley has the outer hull removed, retaining more nutritional content, whereas pearled barley has the outer husk as well as the bran removed. Pearled barley still has nutrients, just less so than hulled barley.
Hulled barley takes about 20 to 30 minutes more time to cook than pearled barley. Use whatever is your preference or whatever you have time to cook.
Start by cooking the barley. I like to cook it in vegetable or chicken stock to add additional flavor. Unfortunately, this adds additional sodium. so feel free to cook it in water.
For pearled barley, start checking for doneness after about 20 minutes of simmering, and for hulled barley, about 40 minutes.
While the barley is cooking, whisk together the dressing. I like to use champagne vinegar, but I didn’t have any this time around so I substituted white wine vinegar (not distilled white wine vinegar). You could also use apple cider vinegar.
While the barley is cooking, you may have time to prepare the vegetables and herbs as well.
Once the barley is cooked, drain off any excess liquid and mix into the dressing. The warm barley will absorb more flavors from the dressing.
Add the veggies and herbs to the barley and put it in the refrigerator for about an hour to cool before serving.
Now you have a delicious, and nutritious barley salad ready to eat.
Enjoy!
Minty Barley Salad
Equipment
- 3 quart saucepan
- Cutting board and knife
- Box grater
- Large bowl, whisk, and spoon
Ingredients
Barley
- 1 cup barley uncooked
- 3 cups vegetable stock or water
Dressing
- 1 each lime juice and zest
- 2 tbsp olive oil
- 2 tbsp champagne vinegar or white wine vinegar
- 2 tbsp balsamic vinegar
- 1 tbsp Dijon or brown mustard
- ½ tsp sea salt
- ½ tsp black pepper
- 1/2 tsp granulated garlic
Salad Ingredients
- 1 each each leek
- 1/2 each red bell pepper diced
- 1 each small cucumber fine diced
- 2 each small carrots grated
- 2 tbsp fresh parsley minced
- 2 tbsp fresh mint minced
- 1 each jalapeno ribs and seeds remove, minced
Instructions
- Put barley in vegetable stock or salted water and bring to a boil. Reduce heat, cover and simmer. For pearled barley check for doneness after 25 minutes. For hulled barley, check at 40 minutes. Drain off excess liquid and add to dressing.
- While barley is cooking, combine dressing ingredients and prepare vegetables.
- Once barley is stirred into the dressing, stir in the vegetables.
- Put in refrigerator for about an hour to cool before serving.