Mediterranean Pearl Barley Delight
This Mediterranean Pearl Barley Delight is a vibrant and wholesome salad that celebrates the rich flavors of the Mediterranean. Combining the nutty texture of pearl barley with savory sun-dried tomatoes, crisp bell peppers, and aromatic herbs, this dish is not only visually appealing but also packed with nutrients. The dressing, made from a blend of olive oil, balsamic vinegar, and Dijon mustard, adds a zesty finish that ties all the flavors together beautifully. Perfect for meal prep, side dishes, or as a filling lunch, this salad is hearty enough to satisfy even the pickiest eaters, making it a family-friendly favorite. Serve it chilled and watch it become a staple in your healthy eating repertoire!
6
Servings
N/A
Calories
11
Ingredients
Ingredients
olive oil
2 tablespoons (none)
balsamic vinegar
1/4 cup (none)
Dijon mustard
1 teaspoon (none)
vegetable broth or chicken broth
2 1/4 cups (none)
pearl barley or hulled barley
1 cup (none)
sun-dried tomatoes (cut up small)
1/2 cup (cut up small)
green onions (chopped)
3 (chopped)
red bell pepper (chopped)
1/2 (chopped)
yellow bell pepper (chopped)
1/2 (chopped)
dried oregano
1 teaspoon (none)
feta cheese (crumbled)
1/4 cup (crumbled)
Instructions
1
In a medium saucepan, cook the pearl barley in the vegetable or chicken broth along with the chopped sun-dried tomatoes over medium heat. Bring to a boil, then reduce the heat to low, cover, and simmer for 30-40 minutes, or until the liquid is completely absorbed and the barley is tender. Remove from heat and allow it to cool to room temperature.
2
In a small bowl, whisk together the olive oil, balsamic vinegar, and Dijon mustard until the mixture is emulsified and well combined.
3
In a large mixing bowl, combine the cooled barley mixture with the chopped green onions, red bell pepper, yellow bell pepper, dried oregano, and crumbled feta cheese. Stir until everything is evenly incorporated.
4
Pour the dressing over the barley salad and gently toss to combine, ensuring all ingredients are well coated. Taste and add salt and pepper as desired.
5
ForOptional Serving Suggestions: Serve on a bed of torn romaine lettuce with grilled chicken for a complete meal or sprinkle with toasted pine nuts for added crunch. Fresh tomatoes can be substituted for sun-dried tomatoes for a lighter, fresher option. Fresh oregano can also be used for a more vibrant flavor.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Pearl Barley Delight?
It is a vibrant and wholesome salad featuring pearl barley, sun-dried tomatoes, bell peppers, and feta cheese, finished with a zesty balsamic dressing.
What are the main ingredients for this recipe?
The main ingredients include pearl barley, vegetable or chicken broth, sun-dried tomatoes, green onions, red and yellow bell peppers, dried oregano, feta cheese, and a dressing made of olive oil, balsamic vinegar, and Dijon mustard.
How many servings does this recipe make?
This recipe makes 6 servings.
How long does it take to cook the pearl barley?
The pearl barley needs to simmer for 30 to 40 minutes or until the liquid is completely absorbed and the barley is tender.
Can I use hulled barley instead of pearl barley?
Yes, the recipe allows for the use of either pearl barley or hulled barley.
What is the best way to cook the barley for this salad?
Cook it in a medium saucepan with broth and sun-dried tomatoes. Bring to a boil, then cover and simmer on low heat.
Is this recipe vegetarian?
Yes, as long as you use vegetable broth, the recipe is vegetarian.
How do I make the dressing?
Whisk together 2 tablespoons of olive oil, 1/4 cup of balsamic vinegar, and 1 teaspoon of Dijon mustard until emulsified.
What vegetables are included in the salad?
The salad includes chopped green onions, 1/2 of a red bell pepper, and 1/2 of a yellow bell pepper.
Can I use fresh tomatoes instead of sun-dried?
Yes, fresh tomatoes can be substituted for a lighter and fresher flavor option.
What type of cheese is used in this recipe?
The recipe calls for 1/4 cup of crumbled feta cheese.
Can I add protein to this dish?
Yes, serving it with grilled chicken is a suggested way to turn this salad into a complete meal.
Is this dish served hot or cold?
This dish is best served chilled as a cold salad.
Can I use fresh oregano instead of dried?
Yes, fresh oregano can be used for a more vibrant flavor profile.
How much broth do I need to cook the barley?
You will need 2 1/4 cups of vegetable or chicken broth.
Is this recipe good for meal prep?
Yes, it is described as being perfect for meal prep as it holds up well when chilled.
What can I add for extra texture?
You can sprinkle the salad with toasted pine nuts for an added crunch.
How do I prepare the sun-dried tomatoes?
The sun-dried tomatoes should be cut up small before cooking them with the barley.
Should I rinse the barley after cooking?
No, the instructions suggest allowing it to cool to room temperature after the broth is fully absorbed.
What kind of vinegar is used in the dressing?
The dressing uses 1/4 cup of balsamic vinegar.
How do I assemble the final salad?
Combine the cooled barley mixture with onions, peppers, oregano, and feta, then toss with the prepared dressing.
Can I serve this on greens?
Yes, it is recommended to serve it on a bed of torn romaine lettuce.
What is the role of Dijon mustard in the dressing?
The Dijon mustard helps emulsify the oil and vinegar while adding a zesty finish to the salad.
How much dried oregano is needed?
The recipe requires 1 teaspoon of dried oregano.
Is this recipe low in fat?
While specific nutritional values aren't provided, it uses healthy fats from olive oil and a small amount of feta cheese.
Can I use only one type of bell pepper?
Yes, though using both red and yellow peppers adds to the vibrant color and flavor of the dish.
How many green onions should I use?
The recipe calls for 3 chopped green onions.
What is the texture of the salad?
The salad has a nutty texture from the barley, combined with crisp peppers and creamy feta.
Does the barley need to be soaked?
No, the instructions state to cook it directly in the broth.
Is this a family-friendly recipe?
Yes, it is described as being hearty enough to satisfy even the pickiest eaters.