Mediterranean Pearl Barley Salad with Feta and Roasted Baby Marrow Yum

May 31, 2024 3 min read

Indulge in a Mediterranean-inspired salad that's both hearty and healthy. This pearl barley salad features the nutty texture of barley, the creamy tang of feta cheese, and the rich flavors of roasted baby marrow. Perfect for a nutritious lunch or a satisfying side dish, this recipe is packed with fiber, protein, and essential nutrients.

Ingredients

  • 1 cup pearl barley
  • 2 cups water or vegetable broth
  • 2 baby marrows (zucchini), sliced into rounds
  • 1 tablespoon olive oil
  • 1/2 cup crumbled feta cheese
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup kalamata olives, pitted and sliced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh basil
  • 2 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • Salt and pepper to taste

Instructions

Step 1: Cook Pearl Barley

  1. Rinse the pearl barley under cold water. In a medium saucepan, combine the barley and 2 cups of water or vegetable broth.
  2. Bring to a boil, then reduce heat to low, cover, and simmer for about 25-30 minutes, or until the barley is tender and has absorbed most of the liquid.
  3. Remove from heat, drain any excess liquid if necessary, and let the barley cool to room temperature.

Step 2: Roast Baby Marrow

  1. Preheat your oven to 400°F (200°C).
  2. Place the sliced baby marrow on a baking sheet, drizzle with 1 tablespoon of olive oil, and season with salt and pepper.
  3. Roast in the preheated oven for about 15-20 minutes, or until the baby marrow is tender and lightly browned. Let it cool.

Step 3: Prepare Salad Ingredients

  1. In a large bowl, combine the cooked pearl barley, roasted baby marrow, cherry tomatoes, kalamata olives, red onion, parsley, and basil.

Step 4: Make the Dressing

  1. In a small bowl, whisk together the lemon juice, extra-virgin olive oil, salt, and pepper.
  2. Pour the dressing over the salad and toss to combine, ensuring all ingredients are evenly coated.

Step 5: Add Feta Cheese

  1. Gently fold in the crumbled feta cheese.
  2. Adjust seasoning with more salt and pepper if needed.

Step 6: Serve

  1. Serve the salad chilled or at room temperature. This Mediterranean pearl barley salad is perfect as a light main course or a flavorful side dish.

Health Benefits

This Mediterranean pearl barley salad is not only delicious but also nutritious:

  • Pearl Barley: A great source of fiber and essential minerals like manganese, selenium, and magnesium. It supports digestive health and provides sustained energy.
  • Feta Cheese: Rich in calcium and protein, feta adds a creamy texture and tangy flavor while also providing bone-strengthening nutrients.
  • Baby Marrow (Zucchini): Low in calories and high in vitamins A and C, zucchini is great for hydration and skin health.
  • Fresh Herbs: Parsley and basil add a burst of flavor and are rich in vitamins and antioxidants.

This Mediterranean pearl barley salad with feta and roasted baby marrow is a delightful way to enjoy a healthy and flavorful meal. Easy to prepare and packed with nutrients, it's perfect for a nutritious lunch or a satisfying side dish. Enjoy the fresh and vibrant flavors of the Mediterranean with every bite!

❤ Try our USDA certified Hulled Barley and Pearl Barley ❤

Related Blogs:

Tesa Smith
Tesa Smith


Leave a comment

Comments will be approved before showing up.


Also in Tasty Organic Recipes

Coconut Flour Chicken Tenders
Coconut Flour Chicken Tenders

July 12, 2024 3 min read

Enjoy a healthier twist on a classic favorite with these Coconut Flour Chicken Tenders. Gluten-free and packed with flavor, they’re easy to make and perfect for both kids and adults. Serve them with your favorite dipping sauce for a delicious meal!

Savor the Flavor: Steel Cut Oats with Spinach and Feta
Savor the Flavor: Steel Cut Oats with Spinach and Feta

July 05, 2024 3 min read

Discover a new way to enjoy steel cut oats with this savory recipe featuring spinach and feta. Packed with nutrients and bursting with flavor, this hearty dish is perfect for breakfast, lunch, or dinner. Learn how to transform your oats into a delicious, satisfying meal that will keep you energized and satisfied throughout the day. Try this easy-to-make recipe and elevate your oat game to a whole new level!
Einkorn Flour Tortillas
Einkorn Flour Tortillas

June 28, 2024 3 min read

Step into the realm of healthier eating with Einkorn flour tortillas. These versatile, nutrient-packed tortillas are not only easy to make but also bring a nutty flavor and chewy texture that elevates any meal. Learn how to prepare these delightful tortillas and explore their numerous health benefits.