Best 4 Chilled Mediterranean Barley Salad Recipes

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Embark on a culinary journey to the vibrant shores of the Mediterranean with our refreshing Chilled Mediterranean Barley Salad. This delectable dish, bursting with flavors and textures, is a symphony of wholesome ingredients that will transport your taste buds to sun-kissed shores. Barley, a hearty and nutritious grain, forms the base of this delightful salad. Its chewy texture and nutty flavor provide a satisfying foundation for the medley of vegetables, herbs, and tangy dressing that adorn it.

Fresh and crisp cucumbers, tomatoes, and red onions add a delightful crunch and vibrant colors to the salad, while Kalamata olives and feta cheese contribute salty and tangy notes. Aromatic herbs like parsley, mint, and dill infuse the salad with their refreshing essence, creating a harmonious blend of flavors. A zesty dressing, made with olive oil, lemon juice, and a hint of garlic and oregano, brings all the elements together, resulting in a burst of Mediterranean sunshine with every bite.

In addition to the main recipe, you'll also find variations to cater to different dietary preferences and tastes. For a vegan version, simply omit the feta cheese and use a plant-based dressing. If you prefer a gluten-free option, substitute barley with quinoa or rice. And for those who enjoy a bit of heat, add a pinch of chili flakes or a drizzle of harissa to the dressing.

This versatile salad is not only a feast for the senses but also a healthy and satisfying meal. Barley's high fiber content promotes a feeling of fullness and aids in digestion. The vegetables provide an array of essential vitamins, minerals, and antioxidants, while the dressing adds healthy fats and a boost of flavor.

Whether you're hosting a summer barbecue, packing a lunch for work or school, or simply seeking a light and refreshing meal, our Chilled Mediterranean Barley Salad is the perfect choice. Its vibrant colors, delightful textures, and unforgettable flavors will make it a favorite in your kitchen. So gather your ingredients, put on your apron, and let's dive into the culinary adventure of a lifetime!

Here are our top 4 tried and tested recipes!

CHILLED MEDITERRANEAN BARLEY SALAD



Chilled Mediterranean Barley Salad image

Posted in the MyFoodDiary.com forums, from a newspaper article some time back. Excellent salad, and very healthy. Tasty. Healthy. You can't go wrong. Even my kids like this one.

Provided by MathMom.calif

Categories     Grains

Time 50m

Yield 6 serving(s)

Number Of Ingredients 11

2 tablespoons olive oil
1/4 cup balsamic vinegar
1 teaspoon Dijon mustard
2 1/4 cups vegetable broth or 2 1/4 cups chicken broth
1 cup pearl barley or 1 cup hulled barley
1/2 cup sun-dried tomato, cut up small
3 green onions, chopped
1/2 of a red bell pepper, chopped
1/2 of a yellow bell pepper, chopped
1 teaspoon dried oregano
1/4 cup crumbled feta cheese

Steps:

  • Cook the barley in the broth along with the chopped sun-dried tomatoes for about 30-40 minutes, until the liquid is absorbed and the barley is tender. Allow to cool to room temperature.
  • Mix the oil, vinegar and mustard thoroughly.
  • Add the remaining ingredients to the barley mixture (green onions through feta cheese), stir, and then add the oil and vinegar mixture, stirring again.
  • Add salt and pepper if needed for your taste.
  • Variations:
  • •Serve on a bed of torn romaine with some chicken for a main dish.
  • •Add toasted pine nuts.
  • •Use fresh tomatoes instead of sun-dried, if you have good tomatoes available.
  • •Use fresh oregano (1 Tbsp instead of 1 tsp) if you have fresh herbs available.
  • For vegetarian use only the vegetable broth.

Nutrition Facts : Calories 205.2, Fat 6.5, SaturatedFat 1.7, Cholesterol 5.6, Sodium 181, Carbohydrate 32.8, Fiber 6.4, Sugar 4.4, Protein 5.3

MEDITERRANEAN BARLEY SALAD



Mediterranean Barley Salad image

Provided by Food Network Kitchen

Categories     side-dish

Time 55m

Yield 4 servings

Number Of Ingredients 12

2 cups vegetable broth, low-sodium canned, or homemade
1 cup barley
1 teaspoon extra-virgin olive oil
1 teaspoon kosher salt
1/2 cup chopped Kalamata olives
2 medium tomatoes, diced
1/2 English cucumber, diced
2/3 cup chopped flat-leaf parsley
1/2 cup fresh lemon juice
1/4 teaspoon kosher salt
Freshly ground black pepper
3 tablespoons extra-virgin olive oil

Steps:

  • Bring broth to a boil in a medium saucepan. Add the barley, oil, and salt. Bring back to a boil, adjust heat to maintain a gentle simmer, cover and cook until tender, about 30 minutes. Remove from the heat and let stand, covered, for 10 minutes more. Drain excess liquid, if needed. Cool.
  • Meanwhile, whisk the lemon juice, salt, and pepper in a large serving bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth dressing. Add the barley and the remaining salad ingredients and toss to coat with the dressing. Serve.

MEDITERRANEAN EGGPLANT AND BARLEY SALAD



Mediterranean Eggplant and Barley Salad image

The deep flavors in this lush and hearty dish are too good for anyone to pass up. Vegetarians can substitute water for the chicken broth and still enjoy the succulent, melt-in-your-mouth eggplant.

Categories     Herb     Olive     Onion     Tomato     Vegetable     Side     Roast     Picnic     Backyard BBQ     Barley     Eggplant     Gourmet     Dairy Free     Peanut Free     Tree Nut Free     Soy Free     Kosher

Yield 4 (main course) or 8 (side dish) servings

Number Of Ingredients 21

1 1/2 pound eggplant, cut into 1/2-inch cubes
3/4 pound zucchini, cut into 1/2-inch cubes
10 tablespoons extra-virgin olive oil
1 teaspoon salt
1 teaspoon black pepper
1 cup chopped scallion (from 1 bunch)
1 1/2 teaspoons ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cayenne
1 1/4 cups pearl barley (8 oz)
1 (14-oz) can reduced-sodium chicken broth (1 3/4 cups)
3/4 cup water
2 tablespoons fresh lemon juice
1 garlic clove, minced
1/4 teaspoon sugar
1/2 pound cherry tomatoes, quartered
1/3 cup Kalamata or other brine-cured black olives, pitted and halved
1/2 cup thinly sliced red onion, rinsed and drained if desired
1 cup chopped fresh flat-leaf parsley
1/2 cup chopped fresh mint
Accompaniment: 1 (1/2-lb) piece ricotta salata, cut crosswise into thin slices

Steps:

  • Roast eggplant and zucchini:
  • Put oven racks in upper and lower thirds of oven and preheat oven to 425°F.
  • Toss eggplant and zucchini with 5 tablespoons oil, 3/4 teaspoon salt, and 3/4 teaspoon pepper in a bowl, then spread in 2 oiled large shallow (1-inch-deep) baking pans. Roast vegetables in oven, stirring occasionally and switching position of pans halfway through baking, until vegetables are golden brown and tender, 20 to 25 minutes total. Combine vegetables in 1 pan and cool, reserving other pan for cooling barley.
  • Cook barley:
  • Heat 2 tablespoons oil in a 3- to 4-quart heavy pot over moderately high heat until hot but not smoking, then cook scallion, cumin, coriander, and cayenne, stirring, until fragrant, about 1 minute. Add barley and cook, stirring until well coated with oil, 2 minutes more. Add broth and water and bring to a boil. Reduce heat and simmer, covered, until all of liquid is absorbed and barley is tender, 30 to 40 minutes. Remove from heat and let stand, covered, 5 minutes. Transfer to reserved shallow baking pan and spread to quickly cool, uncovered, to room temperature, about 20 minutes.
  • Make dressing and assemble salad:
  • Whisk together lemon juice, garlic, sugar, and remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, and 3 tablespoons oil in a large bowl. Add barley, roasted vegetables, and remaining ingredients to bowl with dressing and toss until combined well. Serve with cheese slices.

MEDITERRANEAN BARLEY SALAD



Mediterranean Barley Salad image

I created this dish in an effort to find something I can pack and bring to work for lunch that will keep me feeling full. Nothing undoes the hard work of eating a healthy diet quicker than a growling tummy. Studies have shown that barley contains dietary fiber that can slow glucose absorption and control blood sugar levels. I've used it as the base for the dish along with nutrient-packed veggies and lean protein. I suggest serving the salad at room temperature.

Provided by Diet It Up

Categories     Lunch/Snacks

Time 1h15m

Yield 6 serving(s)

Number Of Ingredients 16

1 cup barley
3 cups chicken stock, fat free & low sodium
1/2 lb chicken breast, on the bone, skin on
1 tablespoon olive oil
1 teaspoon olive oil
salt
cracked black pepper
garlic powder
1 garlic clove, minced
9 ounces Baby Spinach, one pre-washed bag
1/4 teaspoon crushed red pepper flakes
1 cup grape tomatoes, quartered
1/4 cup red onion, finely diced
1/2 cup kalamata olive, pitted and halved
1/2 cup reduced-fat feta cheese, crumbled
1 tablespoon Italian dressing

Steps:

  • Preheat oven to 400 degrees.
  • Add barley and chicken stock to a medium pot. Bring to a boil. Cover and simmer for 1 hour. Set aside.
  • Place the chicken breast in a roasting pan, skin side up. Drizzle with 1 teaspoon olive oil and season with salt, pepper and garlic powder. Add about ¼ cup of water to the bottom of the pan. Roast at 400 degrees for 35 minutes or until the internal temperature reaches 160-165 degrees. Once the chicken is cool, discard the skin and bones and cut into cubes. Set aside.
  • Add 1 tablespoon olive oil and garlic to a deep pot. Cook garlic on medium heat for 2 minutes. Add spinach and crushed red pepper flakes. Saute until spinach is wilted, about 5 minutes. Drain off any excess liquid and set aside.
  • In a large bowl, combine the barley, cubed chicken, wilted spinach, grape tomatoes, red onion, kalamata olives, feta cheese and Italian dressing. Stir together and re-season if necessary. Serve at room temperature.

Nutrition Facts : Calories 281.1, Fat 10.8, SaturatedFat 2.3, Cholesterol 27.8, Sodium 341.7, Carbohydrate 31.1, Fiber 7, Sugar 3.5, Protein 16.4

Tips:

  • For the best flavor, use fresh, ripe vegetables.
  • If you don't have any cooked barley, you can cook it according to the package instructions. Just be sure to let it cool completely before using it in the salad.
  • Feel free to add other vegetables to the salad, such as bell peppers, zucchini, or asparagus.
  • If you're short on time, you can use a store-bought vinaigrette dressing instead of making your own.
  • To make the salad ahead of time, simply prepare the barley and vegetables according to the recipe. Then, store them separately in airtight containers in the refrigerator. When you're ready to serve, combine the barley and vegetables and toss with the dressing.

Conclusion:

Chilled Mediterranean barley salad is a refreshing and flavorful dish that's perfect for summer potlucks and picnics. It's also a great way to use up leftover barley. The salad is packed with healthy ingredients, including barley, vegetables, and feta cheese. It's also a good source of fiber and protein. If you're looking for a healthy and delicious salad to add to your repertoire, this chilled Mediterranean barley salad is a great option.

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