How to Cook Barley (Pearl Barley Salad)
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Prep Time
20 mins
-
Cook Time
45 mins
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Total Time
1 hr 5 mins
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Servings
10 - 12 servings
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Calories
321 kcal
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Cuisine
Mediterranean, American
How to Cook Barley (Pearl Barley Salad)
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This easy guide will help you make tender and fluffy cooked barley every time. It's perfect for our fabulous pearl barley salad recipe with feta cheese and citrus vinaigrette!
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Ingredients
For Cooked Barley –
- 8 ounces pearl barley or hulled barley, dried
- ½ teaspoon salt
- 6 cups water
For Pearl Barley Salad –
- 4 cups barley cooked
- 8 ounces feta cheese cut into ¼ inch cubes
- 1 red bell pepper diced
- ¾ cup green onion chopped
- ½ cup almonds toasted, sliced
- ½ cup dried cherries or cranberries
- 3 tablespoons dill fresh, chopped
For the Dressing –
- 1 orange zested and juiced
- 3 tablespoons olive oil
- 2 teaspoons honey
- 1 clove garlic minced (or ½ tsp garlic powder)
- salt
- black pepper
Instructions
- Set a large sauce pot over high heat. Add 6 cups of water and ½ teaspoon of salt to the pot. Cover and bring to a boil.
- Once the water is boiling, stir in the barley. Reduce the heat to medium-low. Cover the pot and allow the barley to simmer for 45 to 50 minutes, until soft and fluffy. (If using hulled barley, the cooking time will be closer to 55-60 minutes.)
- The barley should absorb all the water, but if for some reason there’s a little left in the pot, drain the barley in a colander. If using in barley salad, allow it to cool for several minutes before proceeding.
- For Pearl Barley Salad: Place 4 cups of cooled cooked barley in a large salad bowl.
- Chop the feta cheese, and all fresh produce. Place all salad ingredients in the bowl.
- In a small bowl or measuring cup, combine 2 tablespoons of fresh orange juice, 1-2 teaspoons of fresh orange zest, plus the olive oil, honey, and garlic. Whisk well, then add salt and pepper to taste.
- Pour the dressing over the barley salad. Toss well to make sure all ingredients are coated. Then taste and add additional salt and pepper if needed.
- Cover and chill the salad until ready to serve.
Notes
- Store cooked and cooled pearl barley in an airtight container and keep in the fridge for up to 7 days.
- Likewise, once assembled the salad will keep well in the fridge for up to a week.
Nutrition Information
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Serving
0.75c
Calories
321kcal
(16%)
Carbohydrates
46g
(15%)
Protein
9g
(18%)
Fat
12g
(18%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
6g
(30%)
Trans Fat
0.001g
(0%)
Cholesterol
20mg
(7%)
Sodium
389mg
(16%)
Potassium
248mg
(5%)
Fiber
8g
(32%)
Sugar
7g
(14%)
Vitamin A
806IU
(16%)
Vitamin C
24mg
(27%)
Calcium
162mg
(16%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 10- 12 servings
Amount Per Serving
Calories 321 kcal
% Daily Value*
| Serving | 0.75c | |
| Calories | 321kcal | 16% |
| Carbohydrates | 46g | 15% |
| Protein | 9g | 18% |
| Fat | 12g | 18% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.001g | 0% |
| Cholesterol | 20mg | 7% |
| Sodium | 389mg | 16% |
| Potassium | 248mg | 5% |
| Fiber | 8g | 32% |
| Sugar | 7g | 14% |
| Vitamin A | 806IU | 16% |
| Vitamin C | 24mg | 27% |
| Calcium | 162mg | 16% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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