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Minty Barley Salad

Barley tastes a little nutty and is very nutritious. Try buying hulled barley as opposed to pearled barley for more taste and nutrition content.
Prep Time15 minutes
Cook Time40 minutes
Cooling Time1 hour
Total Time1 hour 55 minutes
Course: Salad, Side Dish
Cuisine: American
Keyword: Barley, Mint, Side Salad
Servings: 6 cups
Calories: 166kcal
Author: Eating With Deb

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.

Nutrition

Serving: 1cup | Calories: 166kcal | Carbohydrates: 26g | Protein: 4g | Fat: 6g | Saturated Fat: 1g | Sodium: 699mg | Potassium: 174mg | Fiber: 6g | Sugar: 2g | Vitamin A: 506IU | Vitamin C: 3mg | Calcium: 21mg | Iron: 1mg