Barley Salad

Now that the weather has turned warm and sunny in the Northeast, I have started to think about using grains in salads. It is an easy way to use leftover grains, and it's so convenient to have an easy side dish ready to serve for lunch or dinner.

I first tried the Mediterranean Barley Salad several summers ago when I became vegan. I make it from pearled barley, which cooks quicker than hulled barley. Hulled barley, however, is more nutritious, because it only has the outer hull removed. Pearled barley, on the other hand, has had the tough hull polished off and the outer bran layer removed. I like the pearled barley for salads because it is not as chewy as the hulled barley and it cooks up quicker. This recipe has many of the tasty classic Mediterranean components. If you are a cheese lover, then I would suggest adding some goat feta cheese to the salad.

I often think of barley as a winter grain to be eaten in a hearty soup. Using this version of the grain, however, makes a great salad. It is cholesteral free and low fat. A half cup serving of barley has about 100 calories. Barley contains several vitamins and minerals, including niacin (Vitamin B3), thiamine ( Vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper.

This recipe comes from Jessica Porter's book The Hip Chick's Guide to Macrobiotics, a great book to have in your library if you are considering a macrobiotic diet and lifestyle. I've "tweaked" a few ingredients.

Mediterranean Barley Salad

Dressing Ingredients
2 TBS fresh lemon juice
1 TBS Dijon mustard
pinch of sea salt
2 TBS sherry vinegar
1 minced shallot
1/4 cup olive oil

Salad Ingredients

5 cups water
2 cups pearled barley
1/2 tsp sea salt
2 bay leaves
2 tsps dried oregano
1/3 cup pitted, chopped Kalamata olives
1/3 cup drained capers
1/2 cup toasted pine nuts
1/4 cup finely chopped green onions
1/2 cup crumbled feta cheese (optional)

Combine all of the dressing ingredients and mix.

Make the barley by bringing the water and salt to a boil. Add the barley and cover and simmer until tender--about 30 minutes for pearled barley. When it has cooled add the dressing and oregano. Right before serving add the remaining ingredients.

Happy, healthy eating!