Mediterranean Barley Salad

Mediterranean Barley Salad Recipe with Sun-Dried Tomatoes and Fennel

Preparation time: 45 minutes | Cooking time: 30 minutes | Servings: 6

Introduction

Mediterranean Barley Salad is a delicious and nutritious dish that is perfect for a light lunch or as a side dish for dinner. This salad is packed with flavor and texture, making it a satisfying and healthy option for any meal.

History

Barley has been a staple food in the Mediterranean region for centuries, and this salad is a modern twist on traditional Mediterranean flavors. The combination of barley, sun-dried tomatoes, apricots, fennel, and olives creates a unique and delicious dish that is sure to impress.

Ingredients

1.5 cups uncooked hulled (whole) barley
0.5 tsp salt
1 cup dry sun-dried tomatoes (30 halves)
0.5 cup unsulfured dried apricots
1 small bulb fennel, thinly sliced (0.75 cup)
0.75 cup raw shelled pistachios, roughly chopped (optional)
0.5 cup chopped fresh basil
3 tbsp drained capers
24 kalamata olives, pitted and chopped
lemon Dressing
lettuce leaves for serving

How to prepare

In a large saucepan, combine barley and enough cold water to cover by 2 inches. Cover and let it stand for at least 6 hours or overnight.
Drain the barley. In the same saucepan, bring 2 qt (1.89 liters) of fresh water to a boil. Add the barley and salt, and bring it back to a boil. Reduce the heat to low and simmer until tender, approximately 30 minutes. Drain, rinse under cold running water, and drain well. Set it aside.
While the barley is cooking, in a shallow bowl, combine tomatoes and enough warm water to cover them. In another shallow bowl, combine apricots and enough warm water to cover them. Let the tomatoes and apricots soak for 30 minutes. Drain and chop them coarsely.
In a large bowl, combine the cooked barley, tomatoes, apricots, fennel, pistachios (if using), basil, capers, and 0.5 cup of lemon dressing. Toss to blend. Season with salt and pepper to taste. Cover and refrigerate for at least 1 hour. Bring it to room temperature before serving and spoon it onto lettuce leaves. Serve the remaining dressing on the side.

Variations

Add diced cucumbers or bell peppers for extra crunch and freshness.
Substitute dried cranberries or raisins for the apricots for a sweeter flavor profile.
Use quinoa or farro instead of barley for a different twist on this salad.

Cooking Tips & Tricks

Soaking the barley overnight helps to reduce the cooking time and ensures that it is tender and flavorful.

- Chopping the sun-dried tomatoes and apricots coarsely adds a burst of sweetness and tanginess to the salad.

- Adding pistachios for extra crunch and protein is optional but highly recommended for a more satisfying meal.

Serving Suggestions

Serve this Mediterranean Barley Salad on a bed of lettuce leaves for a light and refreshing meal. Pair it with grilled chicken or fish for a complete and satisfying dinner.

Cooking Techniques

Soaking the barley overnight helps to reduce the cooking time and ensures that it is tender and flavorful.

- Chopping the sun-dried tomatoes and apricots coarsely adds a burst of sweetness and tanginess to the salad.

- Tossing the salad with the lemon dressing just before serving helps to keep the flavors fresh and vibrant.

Ingredient Substitutions

Use any type of dried fruit in place of the apricots, such as raisins, cranberries, or chopped dates.

- Substitute pine nuts or almonds for the pistachios for a different nutty flavor.

- Use any type of olives in place of the kalamata olives for a different taste.

Make Ahead Tips

This salad can be made ahead of time and stored in the refrigerator for up to 2 days. Just be sure to bring it to room temperature before serving and toss it with the lemon dressing to refresh the flavors.

Presentation Ideas

Serve this Mediterranean Barley Salad on a large platter garnished with fresh basil leaves and lemon wedges for a beautiful and appetizing presentation. The vibrant colors and textures of the salad will make it a standout dish at any meal.

Pairing Recommendations

Pair this Mediterranean Barley Salad with a crisp white wine, such as a Sauvignon Blanc or Pinot Grigio, for a refreshing and complementary drink. The light and citrusy flavors of the wine will enhance the flavors of the salad and make for a perfect pairing.

Storage and Reheating Instructions

Store any leftovers of this salad in an airtight container in the refrigerator for up to 2 days. To reheat, simply bring the salad to room temperature and toss it with a little extra lemon dressing to refresh the flavors before serving.

Nutrition Information

Calories per serving

Each serving of this Mediterranean Barley Salad contains approximately 250 calories, making it a light and satisfying option for a meal or side dish. Enjoy this salad as part of a balanced diet to help you reach your health and wellness goals.

Carbohydrates

Barley is a great source of complex carbohydrates, providing long-lasting energy and fiber to keep you feeling full and satisfied. This salad is a healthy and delicious way to incorporate more carbohydrates into your diet.

Fats

The unsaturated fats in the olive oil and pistachios in this salad are heart-healthy and provide essential nutrients for overall health. Enjoy this salad as part of a balanced diet to get the benefits of healthy fats.

Proteins

Barley is a good source of plant-based protein, and the addition of pistachios and olives in this salad adds even more protein to help keep you full and satisfied. This salad is a great option for vegetarians and vegans looking to increase their protein intake.

Vitamins and minerals

This salad is packed with vitamins and minerals from the fresh basil, fennel, and olives. These ingredients provide essential nutrients like vitamin C, vitamin K, and potassium to support overall health and well-being.

Alergens

This recipe contains nuts (pistachios) and may not be suitable for those with nut allergies. Be sure to check for any other allergens in the ingredients before preparing this salad.

Summary

Overall, this Mediterranean Barley Salad is a nutritious and delicious dish that is perfect for any occasion. Packed with fiber, protein, vitamins, and minerals, this salad is a healthy and satisfying option for a meal or side dish.

Summary

Mediterranean Barley Salad is a delicious and nutritious dish that is perfect for any occasion. Packed with flavor, texture, and healthy ingredients, this salad is a satisfying and wholesome option for a meal or side dish. Enjoy the vibrant flavors of the Mediterranean with this delicious salad recipe.

How did I get this recipe?

The first time I saw this recipe, I knew it was something I had to try. It was a warm summer day, and I was visiting my dear friend Maria in her cozy little kitchen. As soon as I walked in, the aroma of fresh herbs and spices filled the air, and I knew I was in for a treat.

Maria was bustling around the kitchen, chopping vegetables and tossing them into a big bowl. She looked up and smiled at me, her eyes sparkling with excitement. "I'm making my famous Mediterranean Barley Salad," she said. "Would you like to help?"

I eagerly nodded and rolled up my sleeves, ready to learn. Maria started by cooking the barley in a pot of boiling water, filling the kitchen with a nutty, earthy scent. As the grains simmered away, she chopped up ripe tomatoes, crisp cucumbers, and colorful bell peppers, adding them to the bowl.

Next, Maria pulled out a jar of marinated artichoke hearts and olives, their briny tang adding a burst of flavor to the salad. She then crumbled in some creamy feta cheese and sprinkled in a handful of fresh herbs – fragrant basil, zesty parsley, and peppery mint.

Finally, Maria drizzled in a simple dressing of olive oil, lemon juice, and a touch of honey, giving the salad a bright, tangy finish. She tossed everything together, the vibrant colors and textures mingling to create a mouthwatering dish that looked almost too beautiful to eat.

As we sat down to enjoy our meal, Maria shared the story behind the recipe. She had learned it from her own grandmother, who had grown up in a small village in Greece. The salad was a staple in their family, made with ingredients fresh from the garden and seasoned with love.

I listened intently, savoring each bite of the salad as Maria recounted memories of her childhood – of long, lazy afternoons spent helping her grandmother in the kitchen, of shared meals around a table laden with dishes made from scratch.

By the time we had finished our meal, I knew that this recipe was something special. It wasn't just a dish to be eaten; it was a taste of tradition, a connection to the past. And I was determined to bring that same sense of warmth and nostalgia into my own kitchen.

Over the years, I have made Maria's Mediterranean Barley Salad countless times, each batch a tribute to the enduring bond between food and family. I have shared the recipe with friends and loved ones, passing down not just a list of ingredients, but a piece of my own history.

And as I stand in my kitchen now, surrounded by the familiar scents and sounds of cooking, I am grateful for the lessons I have learned and the memories I have created. For in the end, it is not just about the food we eat, but the stories we share, the connections we forge, and the love that sustains us through it all. And for that, I am truly grateful.