| Prep: 20 mins | Cook: 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 324 | 16g | 2g | 42.6g |
| sugars | fibre | protein | salt |
| 5.8g | 9.7g | 7.3g | 0.4g |
Why I Love Italian Barley Salad with Vegetables
As an Italian-American, with my roots firmly planted in the hearty, home-cooked meals of my family, I love incorporating these traditions into my recipes. The Barley Salad with Vegetables has become a beloved staple in my culinary repertoire, and its taste and aroma bring me back to the bustling kitchens of my Nonna and Nonno.
A Healthy and Satisfying Salad
This Italian inspired Barley Salad with Vegetables is beautifully balanced, offering a combination of proteins, fibers, and vitamins. The variety of fresh vegetables—from carrots and bell peppers, to cucumbers and cherry tomatoes—ensures you’re getting a nutritious meal that’s full of flavor. And the addition of herbs such as basil and parsley not only provides a delightful freshness to the dish, but their antioxidant properties are an added bonus to overall health. Check out this useful guide on the health benefits of common herbs and spices.
An Italian Twist on Barley
Although barley might not be the first ingredient you think of when considering Italian cuisine, it’s quite common in Northern Italy—particularly in the region of Lombardy—as it’s ideal for the cooler climates. The Barley Salad with Vegetables is my own take on the traditional Italian ‘orzotto’, a risotto-style dish using barley rather than rice. Feel free to read more about the traditional uses of barley in Lombardy.
One of my staples in any Italian dish is Extra-Virgin Olive Oil, which I feel truly brings out the rich flavors of this salad. Famous Italian Chef, Lidia Bastianich, often deliberates on the importance of quality olive oil to Italian recipes, mirroring my own philosophy in the kitchen. Here’s some great tips from Lidia Bastianich herself on working with olive oil.
This seemingly simple Barley Salad with Vegetables has won over countless dinner guests and family members. It’s the type of salad that’s hearty enough to stand alone as a meal, yet also pairs gregariously with a range of dishes. Whether you’re preparing a grand Italian feast or a casual weeknight dinner, this salad is sure to satiate your appetite and bring a little piece of Italy into your home.
What You’ll Need
- 1 cup pearl barley
- 3 cups water
- 1 teaspoon salt
- 1/2 cup extra-virgin olive oil
- 1/4 cup white wine vinegar
- 1 garlic clove, minced
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon black pepper
- 2 medium-sized carrots, diced
- 2 celery stalks, diced
- 1 bell pepper, diced
- 1/2 cup diced red onion
- 1/2 cup diced cucumber
- 1 cup cherry tomatoes, halved
- 1/2 cup fresh basil leaves, chopped
- 1/2 cup fresh parsley leaves, chopped
Method
Step One
Rinse the pearl barley under cold water until the water runs clear. Place the barley, 3 cups of water, and 1 teaspoon of salt in a large saucepan. Bring to a boil over high heat. Once boiling, reduce the heat to low, cover the pot, and let it simmer for around 35-40 minutes, until the barley is tender and has absorbed most of the water.
Step Two
While the barley is cooking, prepare your dressing. In a small bowl, combine 1/2 cup of olive oil, 1/4 cup of white wine vinegar, 1 minced garlic clove, 1 teaspoon of dried Italian seasoning, and 1/2 teaspoon of black pepper. Whisk it all together until it’s well blended.
Step Three
Now it’s time to prepare the vegetables. Dice 2 medium-sized carrots, 2 celery stalks, 1 bell pepper, 1/2 cup of red onion, and 1/2 cup of cucumber. Halve 1 cup of cherry tomatoes, and roughly chop 1/2 cup of fresh basil leaves and 1/2 cup of fresh parsley leaves.
Step Four
Pour the cooked barley into a large salad bowl. While the barley is still hot, pour over the dressing we prepared earlier. The heat from the barley will help it absorb the wonderful flavors of the dressing.
Step Five
Combine all the diced and chopped ingredients to the salad bowl along with the barley and dressing. Gently toss everything together until all the ingredients are evenly distributed.
Step Six
Leave the salad to rest for a few minutes to allow the flavors to meld together. Finally, give it one last gentle stir before serving. Your Barley Salad with Vegetables is ready to enjoy! This healthy and colorful dish works great as a stand-alone meal or as a side dish to your main course.
