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5.0 from 6 votes

Mediterranean Barley Salad

Mediterranean Barley Salad features tender pearl barley, spicy sautéed veggies, and a sinfully silky tahini yogurt sauce.

Prep Time
15 mins
Cook Time
15 mins
Total Time
57 mins
Servings: 4
Calories: 531 kcal
Course: Side Dish , Salad
Cuisine: Mediterranean

Ingredients

Tahini Yogurt Sauce
  • 1/2 cup plain greek yogurt
  • 1 lemon (1/2 grated lemon zest plus 2 tablespoons juice)
  • 2 tbsp mint leaves minced
  • 1 tbsp water
  • 1 tbsp Tahini
  • 1/4 tsp salt
  • 1/4 tsp black pepper
Barley
  • 1 cup pearl barley
  • 6 cups water
  • 2 tsp salt
  • 2 tsp mint leaves minced
  • 2 tbsp olive oil
Vegetables
  • 2 tbsp olive oil
  • 2 lbs small whole carrots peeled and sliced lengthwise
  • 1 tsp ground coriander
  • 8 oz Snow peas strings removed
  • 1/2 tsp salt
  • 1/2 tsp ground cumin
  • 1/2 tsp ground cardamom
Garnish
  • 1/4 cup pine nuts toasted
  • 1/4 cup pomegranate seeds (arils)
  • Tahini Yogurt Sauce (see above)
  • mint leaves

Instructions

    Cup of Yum
  1. In a small bowl whisk together the yogurt, lemon zest and juice, mint, tahini, water, salt and pepper. Set aside.
  2. Bring 6 cups of salted water to boil in large pot. Add barley and return to boil. Cook until tender, 20 minutes. Drain barley, transfer to bowl with the 2 teaspoons of mint and 2 tablespoons olive oil, tossing to combine. Cover to keep warm. Season with salt to taste.
  3. While barley cooks, trim and halve carrots crosswise, then halve or quarter lengthwise to create uniformly sized pieces. Heat 2 tablespoons olive oil in large skillet over medium-high heat until just smoking. Add carrots and ½ teaspoon coriander and cook, stirring occasionally, until lightly charred and just tender, 5 to 7 minutes. Stir in snow peas, salt, cumin, cardamom, remaining ½ teaspoon coriander and cook until spotty brown, 3 to 5 minutes. Transfer to bowl with barley.
  4. Using paper towel, wipe clean now-empty skillet. Add pine nuts and toast to golden brown, stirring constantly, about 2 minutes. Set aside.
  5. Toss the barley roasted vegetable mixture to combine and pour onto platter or individual bowls. Drizzle tahini yogurt sauce all over, sprinkle with pine nuts, pomegranate seeds, mint leaves, and serve.

Notes

  • Adapted from Cook's Illustrated.
  • Adapted from Cook's Illustrated.

Nutrition Information

Calories 531kcal (27%) Carbohydrates 73g (24%) Protein 14g (28%) Fat 23g (35%) Saturated Fat 3g (15%) Cholesterol 1mg (0%) Sodium 630mg (26%) Potassium 1143mg (33%) Fiber 18g (72%) Sugar 17g (34%) Vitamin A 38539IU (771%) Vitamin C 63mg (70%) Calcium 167mg (17%) Iron 4mg (22%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 531

% Daily Value*

Calories 531kcal 27%
Carbohydrates 73g 24%
Protein 14g 28%
Fat 23g 35%
Saturated Fat 3g 15%
Cholesterol 1mg 0%
Sodium 630mg 26%
Potassium 1143mg 24%
Fiber 18g 72%
Sugar 17g 34%
Vitamin A 38539IU 771%
Vitamin C 63mg 70%
Calcium 167mg 17%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.