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Categories: Healthy eating, Salads, Vegetarian

Mediterranean barley salad

Mediterranean barley salad
Anne Cusack / Los Angeles Times

For two weeks straight, the hot topic around the communal table at Seed Kitchen in Venice has been the transition from winter to spring. "It's a really, really big shift. Energy is just shooting up from the ground," says Jessica ... Read more

Total time: 1 hour and 10 minutes plus chilling time for the salad | Serves 6 to 8
Note: Adapted from "The Hip Chick's Guide to Macrobiotics" by Jessica Porter. Umeboshi (plum) vinegar can be found at Asian markets.
  • 2 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • Pinch plus 1/2 teaspoon sea salt, divided
  • 2 tablespoons sherry vinegar or 1 tablespoon apple cider vinegar plus 1 tablespoon umeboshi vinegar
  • 1 tablespoon minced shallot
  • 1/4 cup olive oil
  • 5 cups water
  • 2 cups pearl or hulled barley
  • 2 bay leaves
  • 2 tablespoons chopped fresh oregano or 2 teaspoons dried and crumbled
  • 1/3 cup pitted and chopped kalamata olives
  • 1/3 cup drained capers
  • 1/2 cup toasted pine nuts
  • 1/4 cup finely chopped green onions

Step 1To make the dressing, combine the lemon juice, mustard, pinch sea salt, vinegar, shallot and olive oil in a medium bowl and set aside.

Step 2To prepare the salad, bring the water to a boil in a large saucepan. Add the barley with the remaining salt and bay leaves. Simmer until the barley is tender and all of the water is absorbed, 45 minutes to 1 hour total cooking time. Remove from heat and cool.

Step 3Place the barley in a large bowl, and stir in the dressing and oregano. Cover and chill for about 2 hours or until ready to serve. Before serving, gently stir in the olives, capers, pine nuts and green onions.

Each of 8 servings:
311 calories; 6 grams protein; 42 grams carbohydrates; 9 grams fiber; 14 grams fat; 1 gram saturated fat; 0 cholesterol; 561 mg. sodium.
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