This Mediterranean barley salad is recent, hearty and stuffed with taste. It’s filled with entire grains, chickpeas, veggies and a zesty lemon dressing.
It’s good for meal prep and whether or not you serve it for lunch, as a facet dish with dinner, or convey it to a potluck, it’s at all times a crowd-pleaser.
Featured Overview
That is such a scrumptious salad. I’ve made it twice this week! I added some unsalted roasted almonds to the combo for some additional crunch. This will likely be on excessive repeat in my home.
⭐⭐⭐⭐⭐
Kirsten
Ingredient Notes
The elements for the salad are listed absolutely within the recipe card down under however right here we’ll briefly cowl what you’ll want and any optionally available elements and substitutions you can also make.
- Barley: The recipe is written for barley farro, quinoa, bulgur, or couscous work simply as nicely. You may as well do a mixture of entire grains and even use brown rice.
- Chickpeas: Provides plant-based protein, fiber and heartiness.
- Recent greens: The salad requires cherry tomatoes, cucumber, pink pepper, and pink onion. Should you’re lacking one or don’t have the precise quantities it’s no drawback, this salad is flexible and doesn’t require precise measurements.
- Olives + sun-dried tomatoes: The salad requires kalamata olives however you should use black olives or another olive you get pleasure from. The sun-dried tomatoes are optionally available however add additional briny, savory flavour.
- Feta cheese: Elective, however provides creaminess and saltiness.
- Recent herbs: Parsley and dill are used. Basil makes a very good substitute for parsley and mint might be added or subbed for dill.
- Easy lemon French dressing: You’ll want stay oil, lemon juice, garlic, Dijon, pink wine vinegar, salt, and pepper. Should you don’t have pink wine vinegar, white wine or apple cider vinegar additionally work nicely.
Incessantly Requested Questions
I actually like barley on this salad! It’s chewy, hearty and absorbs the zesty dressing. My second selection could be farro. Should you want a gluten-free salad, attempt quinoa or brown rice
The salad is vegan as written however not gluten-free. To make it gluten-free, substitute quinoa or brown rice for barley.
Skilled Suggestions
- Use pre-cooked grains to save lots of time (many grocery shops promote ready-to-eat farro or quinoa).
- Add grilled rooster, salmon, or tofu for additional protein.
- Swap parsley for basil when you desire a sweeter taste.
Should you do that recipe or another recipe on Operating on Actual Meals, don’t overlook to go away a remark and a ⭐⭐⭐⭐⭐ score within the remark part under. It helps others who’re pondering of constructing the recipe, and I really like to listen to from you. And don’t overlook to tag me on Instagram @runningonrealfood so I can see your creation! Thanks for making an attempt my recipes!
Stop your display from going darkish
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Cook dinner barley in response to package deal instructions. Drain and rinse underneath cool water to chill.
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Whereas barley is cooking, mix chickpeas, tomatoes, cucumber, bell pepper, onion, olives, sun-dried tomatoes (optionally available), parsley, and dill in a big bowl.
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In a small bowl, whisk olive oil, lemon juice, vinegar, garlic, Dijon, salt, and pepper till absolutely mixed.
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Add cooled cooked barley bowl together with the dressing and blend nicely.
Leftovers might be saved within the fridge for 3-4 days. Not appropriate for freezing.
Energy: 358kcal, Carbohydrates: 51g, Protein: 12g, Fats: 13g, Saturated Fats: 2g, Polyunsaturated Fats: 2g, Monounsaturated Fats: 8g, Sodium: 237mg, Potassium: 575mg, Fiber: 13g, Sugar: 7g, Vitamin A: 1358IU, Vitamin C: 44mg, Calcium: 71mg, Iron: 4mg
