Heart-Healthy Zesty Mediterranean Barley Salad

Brighten up your table with this Heart-Healthy Zesty Mediterranean Barley Salad, a nourishing and flavorful dish that’s perfect for any occasion. Packed with wholesome pearled barley, vibrant fresh vegetables like cucumber, cherry tomatoes, and red onion, and briny Kalamata olives, this salad is a Mediterranean-inspired celebration of flavors. A zesty homemade dressing made with extra virgin olive oil, lemon juice, and red wine vinegar ties everything together, while fresh parsley and mint add a burst of herbal freshness. Optional crumbled feta cheese lends a creamy, tangy touch for those who indulge. Quick and easy to prepare, this make-ahead dish is ideal for meal prep or as a crowd-pleasing side. Serve it chilled or at room temperature, and enjoy a heart-healthy, fiber-rich salad that’s as delicious as it is nutritious. Perfect for Mediterranean diet enthusiasts and healthy eaters alike!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 6

Ingredients

• 1 cup Pearled barley
• 3 cups Water
• 1 large Cucumber, diced
• 1.5 cups Cherry tomatoes, halved
• 0.5 cup Red onion, finely diced
• 0.5 cup Kalamata olives, sliced
• 0.25 cup Fresh parsley, chopped
• 2 tablespoons Fresh mint, chopped
• 0.5 cup Feta cheese, crumbled (optional)
• 3 tablespoons Extra virgin olive oil
• 2 tablespoons Lemon juice, freshly squeezed
• 1 tablespoon Red wine vinegar
• 1 clove Garlic, minced
• 1 teaspoon Dried oregano
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper, freshly ground

Directions

Step 1

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

Step 2

In a medium-sized saucepan, bring 3 cups of water to a boil. Add the barley, reduce the heat to low, and simmer for 25 minutes, or until tender but slightly chewy.

Step 3

Drain any excess water and set the barley aside to cool to room temperature.

Step 4

While the barley cools, prepare the vegetables: dice the cucumber, halve the cherry tomatoes, finely dice the red onion, chop the parsley and mint, and slice the Kalamata olives.

Step 5

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

Step 6

In a large mixing bowl, combine the cooked and cooled barley, cucumber, tomatoes, red onion, olives, parsley, and mint. If using feta cheese, add it now.

Step 7

Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are evenly coated.

Step 8

Taste and adjust seasoning, if necessary. Add a pinch more salt or a squeeze of lemon juice if desired.

Step 9

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

Step 10

Serve chilled or at room temperature. This salad can be stored in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	(1843.6g)

Amount per serving	% Daily Value*
Calories	1796.6

Total Fat 97.2g	0%
Saturated Fat 28.5g	0%
Polyunsaturated Fat 0g
Cholesterol 106.8mg	0%
Sodium 4517.6mg	0%
Total Carbohydrate 202.2g	0%
Dietary Fiber 47.5g	0%
Total Sugars 19.1g
Protein 44.9g	0%

Vitamin D 0IU	0%
Calcium 1030.7mg	0%
Iron 15.8mg	0%
Potassium 2350.0mg	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: 47.0%

Protein: 9.6%

Carbs: 43.4%