5.0 from 24 votes
Spiced Barley Salad with Pomegranate and Feta
This Barley Salad with Pomegranate and Feta with spiced dressing and raisins is a healthy, quick, and easy Mediterranean (Egyptian) recipe!
Prep Time
15 mins
Total Time
15 mins
Servings: 8 servings
Calories: 224 kcal
Course:
Salad
Cuisine:
Egyptian
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 ground cumin
- 1 teaspoon kosher salt more if needed
- 1/4 teaspoon black pepper more if needed
- 1/3 cup golden raisins
- 3-3.5 cups cooked barley cooled (see notes)
- 1/4 cup chopped fresh parsley or cilantro, plus more for serving
- 1/2 cup sliced or slivered almonds
- 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.
Cup of Yum
Notes
- Ingredient substitutions: Pomegranate molasses or 1.5 tablespoons of honey can be substituted for maple syrup; regular raisins can be substituted for golden; lemon juice or red wine vinegar may be substituted for apple cider vinegar; other nuts such as pine nuts, chopped walnuts, pecans, or pistachios can be substituted for the almonds, or sunflower or pumpkin seeds for a nut-free version.
- For a gluten-free recipe, substitute the cooked barley with cooked rice or quinoa.
- For a vegan recipe, omit the feta or use a vegan substitute.
- This recipe was inspired by the America's Test Kitchen "Egyptian Barley Salad" in the Complete Mediterranean Cookbook.
- This recipe serves about 4 as a meal and 8 as a side (nutrition facts are calculated for serving 8)
Nutrition Information
Calories
224kcal
(11%)
Carbohydrates
30g
(10%)
Protein
5g
(10%)
Fat
10g
(15%)
Saturated Fat
3g
(15%)
Cholesterol
13mg
(4%)
Sodium
455mg
(19%)
Potassium
219mg
(6%)
Fiber
4g
(16%)
Sugar
9g
(18%)
Vitamin A
278IU
(6%)
Vitamin C
5mg
(6%)
Calcium
110mg
(11%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 224
% 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.