Barley Salad with Corn and Peas

Barley Salad with Corn and Peas Recipe - Vegetarian Food

Preparation time: 15 minutes | Cooking time: 45 minutes | Servings: 4 |

Vegetarian diet

Introduction

Barley Salad with Corn and Peas is a refreshing and nutritious dish perfect for any season. This salad combines the chewy texture of pearl barley with the sweetness of fresh corn and peas, the tanginess of tomatoes, and the crispness of celery. Dressed with olive oil and lemon and garnished with feta cheese, it's a versatile dish that can serve as a hearty side or a light main course. This recipe is not only delicious but also packed with health benefits, making it a great addition to your culinary repertoire.

History

The use of barley in cooking dates back thousands of years, with evidence of its consumption in ancient civilizations across the Middle East and Asia. Barley was a staple food for many cultures due to its adaptability to different climates and its nutritional value. The combination of barley with vegetables like corn and peas is a more modern culinary innovation, reflecting contemporary desires for dishes that are both healthy and flavorful. This Barley Salad with Corn and Peas recipe is a testament to the grain's enduring appeal and its versatility in modern cuisine.

Ingredients

0.75 cup pearl barley
3 cup cooked fresh corn (from 3 large or 6 small ears)
0.5 cup fresh green peas, lightly steamed, or 0.5 cup frozen petite peas, thawed
4 ripe plum tomatoes, diced
1 celery stalk, diced (0.5 cup)
2 scallions (white and light green parts), sliced
3 to 4 tbsp chopped fresh dill
3 tbsp olive oil
juice of 0.5 to 1 lemon, to taste
feta cheese for garnish (optional)

How to prepare

In a medium saucepan, bring 2.5 cups of water to a boil. Add barley, reduce heat and simmer, covered, until the barley is tender and the water is absorbed, for 40 to 45 minutes. Remove the pan from heat and let the barley cool to room temperature.
In a large bowl, combine the cooked barley with the remaining ingredients except for feta cheese; mix well. Serve at room temperature or chilled, with feta on the side for garnish if desired.

Variations

Add grilled chicken, chickpeas, or tofu for extra protein.
Substitute barley with quinoa or rice for a gluten-free version.
Mix in other vegetables like bell peppers or zucchini for added color and nutrition.

Cooking Tips & Tricks

To ensure the best texture and flavor for your Barley Salad with Corn and Peas, consider the following tips:

- Rinse the barley under cold water before cooking to remove any dust or impurities.

- Use fresh corn and peas for the sweetest taste, but frozen vegetables can work well if they're thawed properly.

- Let the cooked barley cool to room temperature before mixing with the other ingredients to prevent it from becoming mushy.

- Adjust the amount of lemon juice and olive oil to suit your taste preferences.

- For an extra flavor boost, consider toasting the barley in a dry pan before boiling it.

Serving Suggestions

This salad can be served as a standalone light lunch or as a side dish with grilled meats or fish. It's also perfect for picnics and potlucks, as it can be made ahead and served at room temperature.

Cooking Techniques

The key technique in this recipe is simmering the barley until it's tender but still chewy. This provides the salad with its satisfying texture. Another technique is the simple emulsion of olive oil and lemon juice for the dressing, which coats the salad ingredients lightly and evenly.

Ingredient Substitutions

Quinoa or rice for barley (for a gluten-free option)

- Frozen corn and peas if fresh are not available

- Red wine vinegar or apple cider vinegar can be used instead of lemon juice

- Any soft cheese can substitute for feta, depending on preference

Make Ahead Tips

This salad can be made up to two days in advance and stored in the refrigerator. In fact, letting it sit allows the flavors to meld together more fully. Just hold off on adding the feta cheese and a final drizzle of olive oil until right before serving.

Presentation Ideas

Serve the salad in a large, shallow bowl to showcase its colorful ingredients. Garnish with extra dill and crumbled feta cheese on top for an appealing presentation. A lemon wedge on the side adds a touch of elegance and allows guests to adjust the acidity to their taste.

Pairing Recommendations

This Barley Salad pairs beautifully with grilled fish or chicken for a light, healthy meal. It also goes well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio, which complements the freshness of the salad.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to three days. This salad is best enjoyed cold or at room temperature, so there's no need to reheat it. If the salad seems dry after storage, a little extra olive oil and lemon juice can revive it.

Nutrition Information

Calories per serving

A serving of Barley Salad with Corn and Peas contains approximately 200-250 calories, making it a light yet satisfying option. The exact calorie count can vary depending on the amounts of olive oil and feta cheese used.

Carbohydrates

A serving of Barley Salad with Corn and Peas provides a healthy dose of carbohydrates, primarily from the barley and corn. Barley is a whole grain that is high in fiber, which can help regulate blood sugar levels and promote digestive health. The fresh corn adds a natural sweetness and additional fiber to the dish.

Fats

The fats in this salad come mainly from the olive oil, which is a source of monounsaturated fats. These are considered healthy fats that can help reduce bad cholesterol levels and lower the risk of heart disease. The optional feta cheese garnish also adds a small amount of saturated fat, so use it sparingly if you're watching your intake.

Proteins

While this salad is not high in protein, it does contain some from the barley, peas, and optional feta cheese. To increase the protein content, consider adding chickpeas, grilled chicken, or tofu to the salad.

Vitamins and minerals

This salad is rich in vitamins and minerals, thanks to the variety of vegetables used. Peas are a good source of vitamin C, vitamin K, and several B vitamins. Tomatoes provide vitamin C, potassium, and lycopene, an antioxidant. Barley contributes selenium, manganese, and molybdenum.

Alergens

The primary allergen in this recipe is gluten, found in barley. Those with gluten sensitivities or celiac disease should avoid this dish or consider substituting barley with a gluten-free grain like quinoa or rice. Additionally, the optional feta cheese contains dairy.

Summary

Overall, Barley Salad with Corn and Peas is a nutritious dish that offers a good balance of carbohydrates, healthy fats, and vitamins. It's high in fiber and antioxidants, making it a heart-healthy choice that can also support digestive health.

Summary

Barley Salad with Corn and Peas is a versatile, nutritious dish that's easy to make and full of flavor. With its combination of whole grains, fresh vegetables, and healthy fats, it's a perfect choice for anyone looking for a delicious way to eat healthily. Whether you're serving it as a side dish or a main course, this salad is sure to be a hit.

How did I get this recipe?

The first time I saw this recipe, I was filled with a sense of wonder. It was a sunny spring day, and I had been invited to a potluck picnic by my dear friend, Mrs. Jenkins. As I walked into her backyard, the smell of fresh cut grass and blooming flowers filled my senses. The table was filled with an array of delicious dishes, but one in particular caught my eye - a vibrant barley salad with corn and peas.

I had never tried barley before, let alone in a salad. Mrs. Jenkins told me that she had gotten the recipe from her sister-in-law, who had learned it from a friend in Italy. The combination of the nutty barley, sweet corn, and tender peas was unlike anything I had ever tasted. I knew right then and there that I had to learn how to make it myself.

Mrs. Jenkins graciously shared the recipe with me, and I eagerly went home to try it out. I gathered all the ingredients - barley, corn, peas, red onion, bell pepper, and a homemade vinaigrette made with olive oil, lemon juice, and herbs. As I cooked the barley and chopped the vegetables, the kitchen filled with an intoxicating aroma that made my mouth water.

When the salad was finally ready, I took my first bite and was transported to a place of pure bliss. The flavors were bold and bright, each ingredient complementing the others perfectly. I knew that this recipe would become a staple in my own kitchen, and I was excited to share it with my family and friends.

Over the years, I have made this barley salad with corn and peas countless times. It has become a signature dish of mine, requested at every gathering and potluck. I have tweaked the recipe here and there, adding in fresh herbs or different vegetables depending on the season. But no matter how I change it up, the core flavors of the dish always remain the same - comforting, satisfying, and utterly delicious.

I have passed this recipe down to my children and grandchildren, who have all fallen in love with it just as I did. It brings me joy to see them cooking and sharing this dish with their own friends and loved ones. I am grateful for the opportunity to learn and grow in the kitchen, to experiment with new flavors and ingredients, and to create meals that bring people together.

As I sit here, reflecting on the journey that led me to discover this incredible recipe, I am filled with a sense of gratitude. Food has the power to connect us, to nourish our bodies and souls, and to create lasting memories. And for that, I am truly thankful. So the next time you find yourself at a potluck or gathering, don't be afraid to try something new. You never know what delicious adventure awaits you.