Nut-Free Zesty Mediterranean Barley Salad

Bright, fresh, and completely nut-free, this Zesty Mediterranean Barley Salad is a wholesome twist on a classic Mediterranean favorite. Featuring hearty pearl barley as the base, this salad is bursting with crisp cucumbers, juicy cherry tomatoes, vibrant red bell peppers, and tangy Kalamata olives. A zesty homemade dressing made with lemon juice, extra virgin olive oil, and a pinch of cumin ties it all together for a flavor-packed dish that's perfect for meal prep, light lunches, or summer picnics. Ready in under an hour and packed with fresh herbs like parsley and oregano, this healthy, plant-based recipe is a refreshing option for those avoiding nuts without compromising on bold Mediterranean flavors. Serve it chilled or at room temperature for a dish that’s as versatile as it is delicious.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Pearl barley
• 3 cups Water
• 1 medium (diced) Cucumber
• 1 cup (halved) Cherry tomatoes
• 1 medium (diced) Red bell pepper
• 0.5 medium (finely diced) Red onion
• 0.5 cup (pitted and halved) Kalamata olives
• 0.25 cup (finely chopped) Fresh parsley
• 1 tablespoon (finely chopped) Fresh oregano
• 3 tablespoons Lemon juice
• 3 tablespoons Extra virgin olive oil
• 1 tablespoon Red wine vinegar
• 1 clove (minced) Garlic
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

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

Step 2

In a medium-sized saucepan, combine the barley and 3 cups of water. Bring to a boil over high heat, then reduce heat to a simmer.

Step 3

Cover the saucepan and cook for 25-30 minutes, or until the barley is tender and all the water is absorbed. Remove from heat, fluff with a fork, and let it cool to room temperature.

Step 4

While the barley is cooling, prepare the vegetables. Dice the cucumber, red bell pepper, and red onion; halve the cherry tomatoes and Kalamata olives. Finely chop the parsley and oregano.

Step 5

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

Step 6

In a large mixing bowl, combine the cooked and cooled barley, diced vegetables, cherry tomatoes, olives, parsley, and oregano.

Step 7

Pour the dressing over the barley mixture and toss everything together until evenly coated.

Step 8

Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld.

Step 9

Before serving, taste and adjust seasoning with additional salt or lemon juice if desired.

Step 10

Serve chilled or at room temperature. Enjoy!

Nutrition Facts

Serving size	(1694.6g)

Amount per serving	% Daily Value*
Calories	1521.3

Total Fat 76.0g	0%
Saturated Fat 10.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 2683.2mg	0%
Total Carbohydrate 195.8g	0%
Dietary Fiber 46.6g	0%
Total Sugars 17.2g
Protein 25.6g	0%

Vitamin D 0IU	0%
Calcium 353.1mg	0%
Iron 12.5mg	0%
Potassium 1794.1mg	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: 43.6%

Protein: 6.5%

Carbs: 49.9%