Mediterranean Pearl Barley Salad with Feta and Roasted Baby Marrow

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:

• Hulled, Hull-less and Pearled Barley - Part 1 - What is the Difference?
• Hulled, Hull-less and Pearled Barley - Part 2 - Cooking & Taste Differences
• Why Hulled Barley? History, Nutrition and Cooking Tips
• Hulled Barley vs. Pearl Barley: Nutritional Benefits