Get ready to embark on a culinary journey that will tantalize your taste buds and revolutionize your understanding of healthy eating! This Middle Eastern-inspired Barley Salad is not just a dish, it's a nutritional powerhouse that combines ancient grains with protein-packed legumes in a symphony of flavors that will make your palate dance with joy. Imagine a refreshing, hearty salad that's equally perfect for a quick lunch or an impressive side dish at your next gathering - this recipe is about to become your new obsession!
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Cuisine: Middle Eastern
Serves: 4 servings
Ingredients
- 1 cup barley
- 1 can chickpeas, drained
- 1 cup fava beans, cooked
- 1 cup peas, cooked
- 1/4 cup olive oil
- 2 tbsp lemon juice
- Salt and pepper to taste
Instructions
- Rinse the barley thoroughly under cold running water to remove any dust or debris. Drain well.
- In a medium saucepan, combine the barley with 3 cups of water. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for approximately 25-30 minutes until barley is tender but still has a slight bite. Drain any excess water and let cool to room temperature.
- While the barley is cooking, prepare the beans and peas. If using fresh fava beans, remove them from their pods and blanch in boiling water for 2-3 minutes. Immediately transfer to an ice bath to stop cooking and preserve their bright green color.
- In a large mixing bowl, combine the cooled barley, drained chickpeas, cooked fava beans, and cooked peas.
- Create the dressing by whisking together olive oil, lemon juice, salt, and freshly ground black pepper in a small bowl until well combined.
- Pour the dressing over the barley and bean mixture, gently tossing to ensure all ingredients are evenly coated.
- Let the salad rest for 10-15 minutes to allow flavors to meld together. Taste and adjust seasoning if needed.
- Serve at room temperature or slightly chilled. This salad can be stored in the refrigerator for up to 3 days.
Tips
- Choose high-quality barley: Opt for pearl or hulled barley for the best texture and cooking consistency.
- Rinse barley thoroughly to remove any dust and prevent a starchy, gummy result.
- For maximum flavor, toast the barley lightly in a dry pan before cooking to enhance its nutty undertones.
- Use fresh lemon juice for the dressing - bottled juice can taste flat and artificial.
- Let the salad rest after dressing to allow flavors to meld and intensify.
- For added complexity, consider roasting the chickpeas before adding them to the salad for a crispy texture.
- This salad is incredibly versatile - feel free to add fresh herbs like mint or parsley for extra freshness.
- Make ahead tip: This salad actually tastes better the next day, making it perfect for meal prep!
Nutrition Facts
Calories: 350kcal
Carbohydrates: 55g
Protein: 15g
Fat: 12g
Saturated Fat: 2g
Cholesterol: 0mg
