Jun 3, 2009

Recipe: Simple Healthy Barley Salad

This morning I made a barley salad that we will have as our carbohydrate side dish at dinner tonight. It's so easy to make. I used dried barley that has been in our freezer for..oh my..it could be a few years. I store all my dried grains and beans in the freezer where they last indefinitely.

The instructions on the package suggested cooking the barley for 1 to 1 1/2 hours, I checked the barley about 45 minutes into the simmering process, and was happy with the size and consistency, so stopped the boil and flushed the barley with cold water right away removing excess starch and stopping the cooking process. Barley will swell to quite a large size if you cook long enough, I like mine chewy and not over-cooked.

Here's what you need:

  • 1/2 1b. dried barley (1/2 a 1 lb. bag)
  • Water
  • Few Tablespoons of Olive Oil
  • Vinegar to taste
  • Dried Dill (you can use fresh if you like, but dried mixes better)
  • 1/4 cup chopped Onion - any kind you like
  • 1 cup cubed Tomato
  • 1/2 cup chopped Pepper - green, any mild type that you like
  • Sea Salt (better for blood pressure concerns)
  • Ground Pepper
  • Optional: A little Italian Dressing if it's not "tasty" enough for you
And here's what you do (easier than it looks at first glance):
  • Clean the barley well in a colander running water through it and removing any bits that don't belong
  • Put barley in pan, cover with water so there is a couple of inches of water over barley
  • Bring to a boil, reduce to a simmer, set your timer for 30 to 45 minutes
  • Check the barley when timer goes off, taste a little to see if you like the consistency
  • Rinse the barley again with cold water to cool
  • Sit for a bit to drain
  • Put in the bowl you will be using to serve it in.
  • Stir in the Olive Oil right away to coat the barley
  • Add vinegar to taste - don't overdo
  • Add Dill quite liberally, stir in, there should be flecks of green on all your barley grains
  • Add Chopped Onion, tomato and green peppers (stir in each item as you add)
  • Season with the remaining ingredients to taste (if you want to add a touch of sweetness, add a little Stevia.)
Cover, and refrigerate until you are ready to eat. On hot days, I make this in the cool of the morning as it requires boiling. I like to make it early and refrigerate for a while so the flavors blend. You may also want to boil the grains the night before.


1 comment:

  1. Salad is good for health, also barley. Thanks for healthy recipe. Barley is very healthy. It is rich in nutrients. It helps in various ways like for skin purifier, cures pimples, helps to get taut skin, it act as skin whitener and has many other benefits. It can also be used as body scrub, which can be rubbed on the skin for 15-20 minutes to get optimal exfoliation.