Pearl Barley Salad

Name: Pearl Barley Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Ingredients: 1/4 cup Extra Virgin Olive Oil; 3 tablespoons Lemon Juice; Salt; Pepper; 1 clove Garlic, grated; 1 teaspoon Sweetener (Sugar, or Maple Syrup, or Jaggery); 1 cup raw Pearl Barley, cooked; 1 cup raw Red Beans, cooked (or 2 cups Canned Red Beans); 1/2 cups Bell Peppers, chopped; 1/2 cup Cucumber, chopped; 1/4 cup Cilantro, chopped; 1/3 cups Walnuts, toasted

Introduction

Pearl barley and red beans form the foundation of this nutritious salad, providing a satisfying combination of protein and fiber. The combination creates a hearty base that's filling enough for a main meal while remaining light and digestible. The recipe features a simple olive oil and lemon dressing that enhances the natural flavors of the ingredients without overwhelming them, with just a touch of sweetener to balance the acidity.

Fresh vegetables like bell peppers and cucumber add crunch and brightness, while toasted walnuts contribute a nutty depth and interesting texture. The bell peppers provide a sweet crunch and vibrant color, while cucumber adds refreshing notes and helps keep the salad light. Cilantro brings a fresh herbal note that complements the other ingredients well, though it can be substituted with parsley for those who prefer a different herb profile.

The preparation is uncomplicated - cook the barley and beans (or use canned beans for convenience), chop the vegetables, and combine everything with the dressing. The entire dish comes together in about 30 minutes if using pre-cooked or canned beans. Pearl barley requires minimal preparation - a quick rinse and 30-minute soak followed by 10-15 minutes of cooking yields the perfect chewy texture for this salad.

This salad works well for meal prep, lasting up to three days in the refrigerator when stored properly. For best results, keep the dressing separate until serving to maintain the crisp texture of the vegetables. The ingredients hold their shape and texture well over time, making this an excellent option for make-ahead lunches or dinner prep. The pearl barley actually improves in texture as it continues to absorb the flavors of the dressing.

The recipe is adaptable to different tastes and dietary needs. The sweetener in the dressing can be adjusted or omitted, and the vegetables can be swapped based on what's available. Each serving provides a good balance of protein, complex carbohydrates, and healthy fats. The combination of beans and barley creates a complete protein profile, while the olive oil and walnuts contribute heart-healthy fats. This versatile salad can be served as a main dish for lunch or dinner, or as a substantial side dish for larger gatherings.

Recipe Video

Ingredients

1/4 cup Extra Virgin Olive Oil
3 tablespoons Lemon Juice
Salt
Pepper
1 clove Garlic, grated
1 teaspoon Sweetener (Sugar, or Maple Syrup, or Jaggery)
1 cup raw Pearl Barley, cooked (see notes below for instructions)
1 cup raw Red Beans, cooked (see notes below for instructions, or simply use 2 cups Canned Red Beans)
1/2 cups Bell Peppers, chopped
1/2 cup Cucumber, chopped
1/4 cup Cilantro, chopped
1/3 cups Walnuts, toasted

Instructions

Make Dressing: In a large mixing bowl, whisk together 1/4 cup extra virgin olive oil, 3 tablespoons lemon juice, salt and pepper to taste, 1 grated garlic clove, and 1 teaspoon of your preferred sweetener (sugar, maple syrup, or jaggery) until well combined.
Add Main Components: To the dressing bowl, add 1 cup cooked pearl barley and 1 cup cooked red beans (or 2 cups canned red beans, rinsed).
Add Fresh Ingredients: Add 1/2 cup chopped bell peppers, 1/2 cup chopped cucumber, and 1/4 cup chopped cilantro to the bowl.
Add Nuts: Add 1/3 cup toasted walnuts to the mixture.
Final Mix: Using a spatula, gently combine all ingredients until everything is evenly coated with the dressing.

Recipe Notes

Cooking Pearl Barley: To cook pearl barley, rinse it thoroughly until the water runs clear. Soak the barley for 30 minutes, then cook it for 10-15 minutes, or until it’s soft to the chew. This helps achieve the perfect texture for the salad.
Cooking Red Beans: To cook raw red beans, soak them in water for 30 minutes. Then, pressure-cook for 25-30 minutes, or until soft. If using canned beans, simply rinse them before adding them to the salad.
Walnuts: Toasting the walnuts brings out their natural flavor and adds a crunchy texture to the salad. To toast them, place them in a dry pan over medium heat for a few minutes, stirring occasionally to prevent burning.
Sweetener: You can use any sweetener you prefer, such as sugar, maple syrup, or jaggery. Adjust the amount based on your taste preference—if you prefer a less sweet dressing, you can even skip it entirely.
Storage: This salad keeps well in the fridge for up to 3 days. If you plan to meal prep, keep the dressing separate and add it right before serving to prevent the veggies from becoming soggy.

Frequently Asked Questions

Can I make this salad ahead of time?

Yes, this salad is great for meal prep! You can make it a day in advance and store it in the fridge. Just keep the dressing on the side if you want to maintain the freshness of the vegetables.

Can I substitute the red beans with another legume?

Absolutely! You can use any cooked beans like chickpeas, black beans, or kidney beans. Just make sure to drain and rinse canned beans before adding them to the salad.

Can I make this recipe oil-free?

Yes, you can omit the olive oil and use vegetable broth or water as a substitute for the dressing base, although it may alter the flavor slightly.

How can I make this recipe spicier?

If you like a bit of heat, try adding some chili flakes or chopped fresh chili to the dressing or salad for an extra kick.

Can I freeze this salad?

It’s not recommended to freeze this salad due to the fresh vegetables like cucumber and bell peppers, which don’t thaw well. However, you can freeze the cooked barley and beans separately for future use, then assemble the salad fresh when you’re ready to eat.

Can I add more vegetables to the salad?

Yes, absolutely! Feel free to add any vegetables you like. Cherry tomatoes, red onions, or even avocado would make great additions. Just make sure to chop them into bite-sized pieces to maintain the texture of the salad.

Can I make this recipe without the walnuts?

Yes, if you’re allergic to nuts or simply don’t like them, you can skip the walnuts. You can substitute with seeds (like sunflower or pumpkin seeds) or even crispy chickpeas for added crunch.