Barley and Sundried tomato salad

When I’m in the need of a healthy meal this salad makes a great lunch.  It’s also handy as it’s a great make ahead dish.  I make up a batch at the weekend and store it in the fridge, putting some into a Tupperware tub to take to work.  I find it so much easier to have a healthy lunch at work if  I take it in from home.  Its got a really fresh, lively taste and comes with that lovely feeling you get when you know you are being healthy!  I have had the salad for dinner, warmed with some roasted beetroot and a little feta- that was good!

It’s a very easy dish and so versatile, if you don’t have “Sunblush” tomatoes any sun-dried tomatoes in olive oil will do. I’ve used basil instead of coriander/cilantro. 1/2 a red onion works well instead of the spring onons/scallions.

Barley and sun-dried Tomato Salad

Ingredients

  • 175 gram/6 oz  Pearl barley
  • 2 tablespoons Extra Virgin Olive Oil
  • Zest of half a lemon
  • 1.5 tablespoons lemon juice
  • 1.5 tablespoons White wine vinegar
  • Half teaspoon Honey
  • 100 gram/3.5 ounces sun-dried tomatoes, chopped.
  • 3 Spring onions/scallions, chopped.
  • Small handful of Coriander/cilantro, chopped.
  • Small handful of Rocket to serve.
  • Salt & fresh ground Pepper to taste.

 

Boil the barley until tender, approx 40 minutes. 

Whisk together the olive oil, lemon zest, lemon juice, vinegar and honey. 

When the barley is tender, drain and place in a largish serving bowl. Pour over the dressing.

Add the tomatoes, spring onion and coriander. Season with salt and pepper. Mix together and leave to let it cool.

Serve either warm/room temperature or (as I prefer) cooled, with rocket.

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  1. #1 by Elizabeth on March 20, 2011 - 10:33

    What a great salad. You have inspired me to make some. The real question is if my 7 year old will like it. I will let you know.

    • #2 by jaynerly on March 20, 2011 - 13:59

      Thank you, I wonder if a 7 year old would like it! Do let me know!

  2. #3 by Wendy Read - Sunchowder on March 20, 2011 - 12:14

    This looks delightful! I love being able to enjoy other grains that we would normal just put into soup. Thanks for posting, this recipe is a keeper for me :)

  3. #5 by lizthechef on March 20, 2011 - 18:28

    Lovely, Jayne! I am going to make this healthy, gorgeous salad for us. Happy Spring!!

    • #6 by jaynerly on March 20, 2011 - 19:23

      Happy Spring indeed! Barley is good for helping to lower cholesterol. Also it is rich in niacin which I believe is good for helping reduce the risk of cardiovascular diseases!

  4. #7 by Helen @ Fuss Free Flavours on July 13, 2011 - 20:11

    Barley is great as a risotto rice substitute. Soak it first or it takes forever to cook!

  5. #8 by Vanessa Kimbell on July 13, 2011 - 21:52

    Oh that looks yummy !!!

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