Dairy-Free Zesty Mediterranean Barley Salad

Bright, refreshing, and completely dairy-free, this Zesty Mediterranean Barley Salad is a wholesome medley of vibrant flavors and nourishing ingredients. Perfect as a light lunch or a colorful side dish, this recipe combines tender pearled barley with crisp cucumbers, juicy cherry tomatoes, and sweet red bell peppers. A briny touch of Kalamata olives and the fresh zest of parsley and mint add layers of complexity, while a tangy homemade lemon-oregano vinaigrette ties everything together. Quick to prepare and packed with plant-based goodness, this Mediterranean-inspired barley salad is a nutritious, make-ahead dish that’s ideal for summer picnics, meal prepping, or simply bringing a burst of sunshine to the dinner table. Enjoy it chilled or at room temperature for an irresistible blend of textures and bold, zesty tastes!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup pearled barley
• 3 cups water
• 1.5 cups cherry tomatoes
• 1 medium cucumber
• 1 medium red bell pepper
• 0.5 cup Kalamata olives
• 0.25 cup red onion
• 0.5 cup fresh parsley
• 0.25 cup fresh mint
• 0.25 cup extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon red wine vinegar
• 2 garlic cloves
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the pearled barley under cold water to remove excess starch.

Step 2

In a medium saucepan, combine 1 cup of rinsed barley with 3 cups of water. Bring to a boil over high heat, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the barley is tender but slightly chewy.

Step 3

While the barley cooks, halve the cherry tomatoes, dice the cucumber and red bell pepper, and thinly slice the red onion. Roughly chop the Kalamata olives, parsley, and mint.

Step 4

In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper to create the dressing.

Step 5

Once the barley is cooked, drain any excess water and allow it to cool to room temperature.

Step 6

In a large mixing bowl, combine the cooked barley, cherry tomatoes, cucumber, red bell pepper, Kalamata olives, red onion, parsley, and mint.

Step 7

Pour the dressing over the barley mixture and toss until all the ingredients are evenly coated.

Step 8

Taste and adjust the seasoning with additional salt or lemon juice, if desired.

Step 9

Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld together.

Step 10

Serve chilled or at room temperature as a light lunch or flavorful side dish.

Nutrition Facts

Serving size	(1762.6g)

Amount per serving	% Daily Value*
Calories	1642.7

Total Fat 90.0g	0%
Saturated Fat 12.4g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 2693.7mg	0%
Total Carbohydrate 196.6g	0%
Dietary Fiber 47.4g	0%
Total Sugars 17.8g
Protein 26.4g	0%

Vitamin D 0IU	0%
Calcium 369.0mg	0%
Iron 13.2mg	0%
Potassium 2045.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.6%

Protein: 6.2%

Carbs: 46.2%