Minted Barley Salad

Healthy Recipes - Minted Barley Salad8 Servings

Nutrition Facts:

Serving size: ½ cup
Calories: 140
Calories from fat: 65
Trans Fat/ Cholesterol: 0
Total Fat: 7 g
Protein: 2 g
Sodium: 45 mg
Fiber: 3 g
Carbohydrates: 19 g

Prep time: 10 minutes
Cooking time: 40 minutes


2 tsp. olive oil
1 strip fresh lemon zest
½ small onion, minced
2 medium plum tomatoes, seeded and cubed
1 cup pearl barley
6 oz. sliced fresh spinach
4 cups water
3 scallions, thinly sliced


1 tbsp. red wine vinegar
2 sun-dried tomatoes (not packed in oil), rehydrated and finely chopped
1 garlic clove, minced
1-1/2 tbsp. fresh minced mint
3 tbsp. olive oil
Sea salt and freshly ground back pepper to taste


  • Heat the oil in a large saucepan over medium heat. Add the onion and sauté for 2 minutes. Add the barley and sauté for 2 minutes. Add in the water and lemon zest, and bring to a boil. Lower the heat, cover and simmer for about 40 minutes or until the barley is tender.
  • Drain the excess water from the barley, remove the lemon zest and discard. Add the barley to a salad bowl.
  • Add the plum tomatoes, spinach and scallions to the barley.
  • To prepare the dressing, whisk together the red wine vinegar, sun-dried tomatoes, garlic and fresh mint. In a thin stream, slowly add the olive oil and whisk until the dressing is emulsified.
  • Season the dressing with salt and pepper.
  • Pour the dressing over the barley salad and garnish with fresh mint.

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