Spiced Barley Salad with Pomegranate and Feta
User Reviews
5
Spiced Barley Salad with Pomegranate and Feta
Description
Spiced Barley Salad with Pomegranate and Feta features cooked barley as a chewy, wholesome base complemented by a dressing that marries maple syrup's sweetness with the tang of apple cider vinegar and warm spices like cinnamon and cumin. The golden raisins add bursts of sweetness, while fresh herbs such as parsley or cilantro introduce brightness.
Sliced almonds provide a crunchy contrast, and green onions lend subtle pungency. Crumbled or cubed feta cheese contributes a salty, creamy element, balanced by the juicy, tart pomegranate seeds scattered throughout. The combination produces a balanced, textured salad rich in flavor components and colors.
This salad can serve as a vegetarian side dish or a light main for about four servings. Variations include substituting ingredients such as honey for maple syrup, lemon juice for vinegar, or nuts to suit dietary preferences. For gluten-free diets, cooked rice or quinoa may replace barley, while vegan options omit or replace feta cheese.
It is a versatile, prepared-ahead dish that can be drizzled with extra olive oil and garnished with herbs before serving to enhance aroma and mouthfeel.
Ingredients
- 2 tablespoons extra-virgin olive oil plus more for serving
- 2 tablespoons maple syrup
- 1 tablespoon apple cider vinegar
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon cumin ground
- 1 teaspoon kosher salt more if needed
- 1/4 teaspoon black pepper more if needed
- 1/3 cup golden raisins
- 3-3.5 cups barley cooled (see notes, cooked
- 1/4 cup parsley or cilantro, plus more for serving, chopped, fresh
- 1/2 cup almond sliced or slivered
- 4 green onions thinly sliced (green and light green parts)
- 4 oz. feta cheese crumbled or cubed
- 1/2 cup pomegranate seeds
Instructions
- In the bottom of a large bowl, whisk together the olive oil (2 tablespoons), maple syrup (2 tablespoons), apple cider vinegar (1 tablespoon), ground cinnamon (1/2 teaspoon), ground cumin (1/2 teaspoon), kosher salt (1 teaspoon), and black pepper (1/4 teaspoon).
- Add the raisins (1/3 cup) to the bowl and toss to coat. If you have time, let them sit for 5-10 minutes (I like to prep my other ingredients while I wait).
- Add the cooked barley (3-3.5 cups) to the bowl and toss to coat well. Add the parsley or cilantro (1/4 cup), sliced almonds (1/2 cup), 4 sliced green onions, cubed or crumbled feta cheese (4 oz.), and 1/2 cup pomegranate seeds. Toss gently. Season to taste with more salt and pepper if needed.
- Serve drizzled with more extra-virgin olive oil and chopped parsley or cilantro if desired.
Notes
- Maple syrup can be replaced with pomegranate molasses or honey for different sweetness profiles.
- Golden raisins may be swapped with regular raisins if preferred.
- Lemon juice or red wine vinegar are good alternatives to apple cider vinegar in the dressing.
- For nuts, pine nuts, chopped walnuts, pecans, or pistachios can substitute almonds; seeds like sunflower or pumpkin offer nut-free options.
- Use cooked rice or quinoa instead of barley for a gluten-free version of the salad.
- The salad can be made vegan by omitting feta cheese or using a plant-based alternative.
- This recipe is inspired by America's Test Kitchen's Egyptian Barley Salad from the Complete Mediterranean Cookbook.
- Serves about 4 as a main dish, or 8 as a side.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 224 kcal
% Daily Value*
| Calories | 224kcal | 11% |
| Carbohydrates | 30g | 10% |
| Protein | 5g | 10% |
| Fat | 10g | 15% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 13mg | 4% |
| Sodium | 455mg | 19% |
| Potassium | 219mg | 5% |
| Fiber | 4g | 16% |
| Sugar | 9g | 18% |
| Vitamin A | 278IU | 6% |
| Vitamin C | 5mg | 6% |
| Calcium | 110mg | 11% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
