Low Sodium Zesty Mediterranean Barley Salad

Brighten up your table with this Low Sodium Zesty Mediterranean Barley Salad, a wholesome and refreshing dish packed with vibrant flavors and textures. Featuring hearty pearl barley as the base, this salad is loaded with crisp cucumbers, sweet cherry tomatoes, crunchy red bell peppers, and aromatic fresh herbs like parsley and mint. A zesty dressing of olive oil, lemon juice, red wine vinegar, garlic, and oregano ties everything together, delivering bold Mediterranean-inspired flavors while keeping the sodium low. Perfect for meal prep, picnics, or a light yet satisfying side dish, this salad can be customized with optional crumbled feta for added creaminess. Ready in under an hour, this nutrient-rich recipe is served chilled or at room temperature, making it a versatile and healthy choice for any occasion.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup pearl barley
• 3 cups water
• 1.5 cups cherry tomatoes
• 1 large cucumber
• 1 medium red bell pepper
• 0.5 medium red onion
• 0.5 cup fresh parsley
• 0.25 cup fresh mint leaves
• 3 tablespoons olive oil
• 3 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 1 clove garlic
• 0.25 teaspoon black pepper
• 0.5 teaspoon dried oregano
• 0.5 cup feta cheese (optional, for garnish)

Directions

Step 1

Rinse the pearl barley under cold water using a mesh strainer.

Step 2

In a medium-sized pot, combine 1 cup of pearl barley and 3 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 25-30 minutes or until the barley is tender and the water is absorbed.

Step 3

Once cooked, drain any excess water if needed, fluff the barley with a fork, and let it cool to room temperature.

Step 4

While the barley cools, prepare the vegetables. Halve the cherry tomatoes, peel and dice the cucumber, and dice the red bell pepper. Finely chop the red onion, parsley, and mint leaves.

Step 5

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

Step 6

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

Step 7

Pour the dressing over the salad and toss everything together until the ingredients are evenly coated.

Step 8

Taste and adjust seasonings as needed, keeping it low-sodium. Avoid adding salt to maintain the low-sodium profile.

Step 9

If desired, sprinkle crumbled feta cheese on top as a garnish before serving.

Step 10

Chill the salad in the refrigerator for at least 15 minutes before serving to allow the flavors to meld.

Step 11

Serve cold or at room temperature and enjoy your healthy, zesty Mediterranean Barley Salad!

Nutrition Facts

Serving size	(2045.5g)

Amount per serving	% Daily Value*
Calories	1639.0

Total Fat 72.4g	0%
Saturated Fat 25.3g	0%
Polyunsaturated Fat 4.1g
Cholesterol 106.8mg	0%
Sodium 1450.6mg	0%
Total Carbohydrate 211.5g	0%
Dietary Fiber 45.9g	0%
Total Sugars 30.4g
Protein 47.9g	0%

Vitamin D 0IU	0%
Calcium 1059.7mg	0%
Iron 16.2mg	0%
Potassium 2829.0mg	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: 38.6%

Protein: 11.3%

Carbs: 50.1%