Sugar-Free Zesty Mediterranean Barley Salad

Bright, refreshing, and naturally sugar-free, this Zesty Mediterranean Barley Salad is a wholesome twist on a classic summer dish. Packed with tender pearl barley, crisp cucumber, juicy cherry tomatoes, briny Kalamata olives, and fresh herbs like parsley and mint, this salad bursts with vibrant flavors and textures. A tangy homemade lemon and olive oil dressing, accented by garlic and a hint of cumin, ties it all together, making it a healthy and satisfying choice for any meal. Perfect as a light lunch, side dish, or make-ahead meal prep option, this salad is not only easy to prepare but also loaded with fiber and plant-based goodness. Serve it chilled or at room temperature for a versatile, Mediterranean-inspired dish that will quickly become a household favorite!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Pearl barley
• 3 cups Water
• 1 medium Cucumber
• 1.5 cups Cherry tomatoes
• 0.5 medium Red onion
• 0.5 cup Kalamata olives
• 0.5 cup Fresh parsley
• 0.25 cup Fresh mint leaves
• 3 tablespoons Extra virgin olive oil
• 3 tablespoons Lemon juice
• 1 clove Garlic
• 0.5 teaspoons Ground cumin
• 0.5 teaspoons Salt
• 0.25 teaspoons Black pepper

Directions

Step 1

Rinse the pearl barley under cold water to remove any debris.

Step 2

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

Step 3

Reduce the heat to low, cover, and simmer for 25-30 minutes, or until the barley is tender and has absorbed most of the water.

Step 4

Drain any excess water, fluff the barley with a fork, and let it cool to room temperature.

Step 5

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

Step 6

Roughly chop the parsley and mint leaves, setting aside a small amount of parsley for garnish if desired.

Step 7

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

Step 8

In a large mixing bowl, combine the cooked and cooled barley, prepared vegetables, chopped herbs, and olives.

Step 9

Drizzle the dressing over the salad and toss gently to combine.

Step 10

Taste and adjust salt and pepper, if needed.

Step 11

Refrigerate the salad for at least 15 minutes before serving to allow the flavors to meld.

Step 12

Serve cold or at room temperature, garnished with reserved parsley. Enjoy!

Nutrition Facts

Serving size	(1711.2g)

Amount per serving	% Daily Value*
Calories	1533.9

Total Fat 76.4g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 2697.9mg	0%
Total Carbohydrate 200.3g	0%
Dietary Fiber 49.9g	0%
Total Sugars 18.2g
Protein 28.4g	0%

Vitamin D 0IU	0%
Calcium 538.6mg	0%
Iron 18.3mg	0%
Potassium 2207.5mg	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: 42.9%

Protein: 7.1%

Carbs: 50.0%