Healthy Pearl Barley and Kale Chopped Salad Recipe

Name: Healthy Pearl Barley and Kale Chopped Salad Recipe
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 6 serving
Ingredients: 1 cup pearl barley; 1 teeaspoon salt; 2 large kale leaves; ½ cup celery; ¼ cup red onion; 1 carrot; ½ English cucumber; ½ red bell pepper; ½ yellow bell pepper; 3 radishes; 3 scallions; 1 15 ounce can chick peas; ½ cup kalamata olives; ⅓ cup pepperoncini peppers from a jar; 2 cloves garlic; 1 lemon; 1½ tablespoons Dijon mustard; 2 tablespoons juice from pepperoncini pepper jar; ½ teaspoon kosher salt; ½ teaspoon freshly ground black pepper; ½ cup extra virgin olive oil; 2 tablespoons chopped parsley

User Reviews

4.5

27 reviews

Excellent

Prep Time
30 mins
Cook Time
30 mins
Total Time
45 mins
Servings
6
Calories
334 kcal
Course
Side Dish, Main Course, Salad
Cuisine
American

Healthy Pearl Barley and Kale Chopped Salad Recipe

Andrew Underwood

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This chopped salad can be made ahead of time and is portable. Great for pot lucks and picnics, but also a delicious vegetarian option for brown-bag lunches.

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Ingredients

Servings

1 cup pearl barley
1 teeaspoon salt
2 large kale leaves
½ cup celery 1-2 stalks, diced
¼ cup red onion finely diced
1 carrot peeled and grated
½ English cucumber diced
½ red bell pepper seeded and diced
½ yellow bell pepper seeded and diced
3 radishes cut into matchsticks
3 scallions white and pale green parts, thinly sliced
1 15 ounce can chick peas rinsed and drained
½ cup kalamata olives pitted and quartered
⅓ cup pepperoncini peppers from a jar sliced, the seeds are fine, but discard the stems

For the vinaigrette

2 cloves garlic minced
1 lemon
1½ tablespoons Dijon mustard
2 tablespoons juice from pepperoncini pepper jar
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
½ cup extra virgin olive oil
2 tablespoons chopped parsley

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Instructions

Cooking Barley:

In a medium saucepan, bring the water to a boil. Add salt and stir in the barley. Partially cover the pot with a lid and reduce heat to simmer. Cook, stirring occasionally, for 15 - 20 minutes. Spoon out a few grains of barley and test them for doneness. You're looking for a bit al dente -- not mushy or overcooked. If it needs a few more minutes, let it simmer, but if it's tender and chewy, remove from heat and strain through sieve. Rinse with cold water and set aside to continue to drain and cool to room temperature.

How To Prepare Kale For A Salad:

Remove the tough stems from the kale. Massage the kale with both hands, rather aggressively, breaking down the tough, chewy fibers until the kale is tender and grassy smelling. Bunch the kale tightly into a ball and chop it very finely with a sharp chef's knife or santoku. (You may have to do this in several bunches, depending on the size of your hands -- mine are liliputian.)
Transfer the kale to a large bowl and add the celery, red onion, carrot, cucumber, bell peppers, radishes, scallions, kalamata olives, chick peas and pepperoncini peppers.

Make the vinaigrette:

Zest the lemon with a microplane grater and transfer to a bowl or glass measuring cup. Slice the lemon in half and squeeze the juice into the bowl. Add the chopped garlic, dijon mustard, pepperoncini juice, salt, pepper and olive oil. Whisk briskley until the dressing is emulsfied. Add the chopped parsley and stir to combine.

Assemble the chopped salad recipe

Add cooled barley to the vegtable mixture and toss to combine thoroughly.
Add about 1/4 cup of the vinaigrette. Toss the salad completely and taste before adding more dressing. Do not over-dress the salad. Add dressing 1-2 tablespoons at a time until the salad is well dressed but not goopy or wet. Adjust seasoning to taste. Serve immediately or store in an air-tight container in the refrigerator. Keeps for up to five days. Serve chilled or at room temperature.

Notes

I ended up with some leftover dressing (which I will use on another unsuspecting vegetable).

Nutrition Information

Show Details

Calories 334kcal (17%) Carbohydrates 35g (12%) Protein 6g (12%) Fat 21g (32%) Saturated Fat 3g (15%) Sodium 494mg (21%) Potassium 396mg (11%) Fiber 8g (32%) Sugar 3g (6%) Vitamin A 4230IU (85%) Vitamin C 74.5mg (83%) Calcium 67mg (7%) Iron 1.8mg (10%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 334 kcal

% Daily Value*

Calories	334kcal	17%
Carbohydrates	35g	12%
Protein	6g	12%
Fat	21g	32%
Saturated Fat	3g	15%
Sodium	494mg	21%
Potassium	396mg	8%
Fiber	8g	32%
Sugar	3g	6%
Vitamin A	4230IU	85%
Vitamin C	74.5mg	83%
Calcium	67mg	7%
Iron	1.8mg	10%