Healthy Barley Salad with Summer Vegetables (Low Calorie / High Protein)

Looking for a refreshing dish that screams summer? This Healthy Barley Salad with Summer Vegetables is just what you need! I remember last summer when my son, Tommy, insisted on helping me in the kitchen. He chopped veggies like a pro and made this salad a family favorite. It’s packed with nutrients and perfect for a light lunch. Trust me, you’ll love this barley salad recipe!

Why You’ll Love It

• It’s low calorie but high in protein, making it a guilt-free meal.
• The vibrant summer vegetables add a burst of color and flavor.
• It’s vegan and vegetarian-friendly, perfect for any dietary preference.
• You can make it ahead of time, so it’s ready when you are!

Pure Comfort

This Healthy Barley Salad brings back fond memories of family picnics and sunny days. The crunch of fresh vegetables mixed with the chewy barley creates a delightful texture that’s both satisfying and comforting. It’s like a warm hug on a plate, reminding us of the joy of sharing meals with loved ones.

What You Need

• 1 1 cup pearl barley – You can substitute with quinoa for a gluten-free option.
• 2 2 cups water – Use vegetable broth for added flavor.
• 1 1 large cucumber, diced – Zucchini works well too.
• 1 1 cup cherry tomatoes, halved – Any small tomato variety will do.
• 1 1 red bell pepper, diced – Feel free to use yellow or orange for sweetness.
• 1 1 cup corn kernels, fresh or frozen – Canned corn is an option, just drain it well.
• 1/4 1/4 cup red onion, finely chopped – Shallots can be a milder substitute.
• 1/4 1/4 cup fresh parsley, chopped – Basil or cilantro can add a different flavor.
• 3 3 tablespoons olive oil – Avocado oil can be used for a different taste.
• 2 2 tablespoons lemon juice – Lime juice works just as well.
• to taste Salt and pepper to taste – Add garlic powder for an extra kick.

Time to Cook

Prep: 15 minutes | Cook: 30 minutes | Total: 45 minutes | Difficulty: Easy | Make-Ahead: Yes, it can be made a day in advance.

Steps to Make It

1. Start by rinsing the pearl barley under cold water. This helps remove any dust and gives it a fresh start.
2. In a medium pot, combine the rinsed barley and water. Bring it to a boil, then reduce the heat and let it simmer for about 30 minutes until tender.
3. While the barley cooks, chop your vegetables. The colors of the cucumber, tomatoes, and bell pepper will brighten your kitchen and your mood!
4. Once the barley is done, drain any excess water and let it cool for a few minutes. You want it warm, not hot, to keep the veggies crisp.
5. In a large bowl, combine the cooled barley with the chopped vegetables. Toss them together gently to mix the colors and flavors.
6. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour this dressing over the salad and give it a good toss to coat everything evenly.

Make It Perfect

• Make sure to let the barley cool before mixing it with the veggies to keep them crunchy.
• Taste as you go! Adjust the seasoning to your preference.
• For a little heat, add some chopped jalapeños or a dash of hot sauce.
• If you want extra protein, consider adding chickpeas or black beans.
• Stir in some avocado just before serving for creaminess.

Mix It Up

• Add feta cheese for a creamy, salty twist.
• Incorporate roasted vegetables for a smoky flavor.
• Mix in nuts or seeds for added crunch and nutrition.

Perfect Partners

• Serve it alongside grilled chicken or fish.
• Pair it with a light soup for a complete meal.
• Enjoy it as a filling snack on its own.

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FAQs

Conclusion

This Healthy Barley Salad with Summer Vegetables is not just a dish; it’s a celebration of summer flavors and family togetherness. Whether you’re packing it for lunch or serving it at a picnic, this salad is sure to impress. Give this summer barley salad recipe a try, and you’ll see why it’s a hit in our home!

Healthy Barley Salad with Summer Vegetables

This Healthy Barley Salad with Summer Vegetables is bursting with colors and flavors, combining crunchy veggies and chewy barley. It’s a refreshing, light dish perfect for summer meals and family gatherings.

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Course: Salad

Cuisine: American

Ingredients Equipment Method

Ingredients

  

Main

• 1 large cucumber, diced Zucchini works well too.
• 1 red bell pepper, diced Feel free to use yellow or orange for sweetness.
• to taste Salt and pepper Add garlic powder for an extra kick.

Equipment

• Medium pot
• Large bowl
• Small bowl

Method

 

1. Rinse the pearl barley under cold water.
2. In a medium pot, combine the rinsed barley and water, then bring to a boil.
3. Reduce heat and let it simmer for about 30 minutes until tender.
4. Chop your vegetables while the barley cooks.
5. Once the barley is done, drain any excess water and let it cool for a few minutes.
6. Combine the cooled barley with the chopped vegetables in a large bowl.
7. Whisk together olive oil, lemon juice, salt, and pepper in a small bowl.
8. Pour the dressing over the salad and toss to coat evenly.