Soy-Free Zesty Mediterranean Barley Salad

Brighten up your mealtime with this Soy-Free Zesty Mediterranean Barley Salad, a wholesome and vibrant dish that's perfect as a light lunch, side dish, or make-ahead meal. Packed with chewy pearl barley, crisp cucumber, juicy cherry tomatoes, and briny Kalamata olives, this recipe offers a refreshing medley of textures and flavors. Fresh herbs like parsley and mint add a burst of freshness, while a tangy lemon-garlic dressing infused with cumin ties it all together with a hint of zesty warmth. Not only is this salad soy-free, but it’s also loaded with heart-healthy ingredients and can be served chilled or at room temperature, making it an excellent choice for picnics, potlucks, or meal preps. Easy to prepare in just under an hour and even better the next day, this Mediterranean-inspired recipe is a delicious celebration of healthy eating!

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 large Cucumber
• 1.5 cups Cherry tomatoes
• 1 medium Red bell pepper
• 0.25 small Red onion
• 0.5 cup Kalamata olives (pitted)
• 0.25 cup Fresh parsley (chopped)
• 2 tablespoons Fresh mint leaves (chopped)
• 3 tablespoons Extra virgin olive oil
• 2 tablespoons Lemon juice (freshly squeezed)
• 1 clove Garlic (minced)
• 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 sieve.

Step 2

In a medium saucepan, combine the barley and 3 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 25-30 minutes, or until the barley is tender but still chewy. Drain any excess water and set the barley aside to cool.

Step 3

While the barley is cooking, prepare the vegetables. Dice the cucumber, cherry tomatoes, and red bell pepper into bite-sized pieces. Finely chop the red onion, parsley, and mint.

Step 4

Slice the Kalamata olives in half if they are large.

Step 5

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

Step 6

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

Step 7

Pour the dressing over the barley mixture and toss well to evenly coat all the ingredients.

Step 8

Taste and adjust seasoning if needed. You can add a bit more salt, pepper, or lemon juice to your preference.

Step 9

Serve immediately at room temperature or chill in the refrigerator for 30 minutes for the flavors to meld together. This salad tastes even better the next day!

Nutrition Facts

Serving size	(1952.2g)

Amount per serving	% Daily Value*
Calories	1531.8

Total Fat 74.1g	0%
Saturated Fat 10.9g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 2196.3mg	0%
Total Carbohydrate 203.9g	0%
Dietary Fiber 45.3g	0%
Total Sugars 21.3g
Protein 30.1g	0%

Vitamin D 0IU	0%
Calcium 444.0mg	0%
Iron 14.6mg	0%
Potassium 2675.0mg	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: 41.6%

Protein: 7.5%

Carbs: 50.9%