Go Back
+ servings
Mediterranean Lentil and Barley Salad
Print

Mediterranean Lentil and Barley Salad

A delicious salad or vegetarian main dish that's packed with flavor and health benefits
Course Main Course, Salad
Cuisine Mediterranean
Keyword barley, lentils, mediterranean
Prep Time 45 minutes
Cook Time 0 minutes
Servings 4
Calories 440kcal
Author Craving Something Healthy

Ingredients

  • 1 cup water
  • 1/2 teaspoon cinnamon
  • 1 teaspoon salt (divided)
  • 1/2 cup barley
  • 1/2 cup brown lentils
  • 1/4 cup shelled pistachios
  • 2 tablespoons roasted pumpkin seeds
  • 1/4 cup chopped dried apricots
  • 1/4 cup chopped dried figs
  • 1/4 cup minced fresh parsley
  • 1/3 cup minced fresh mint
  • 1/3 cup crumbled goat cheese (optional)
  • 3 tablespoons fresh lemon juice
  • 3 tablespoons olive oil
  • 1 tablespoon honey
  • 1 teaspoon lemon zest
  • salt and ground pepper

Instructions

  • Combine the water, cinnamon, 1/2 teaspoon salt, and barley in a large saucepan and bring it to a boil. Reduce the heat to medium-low, cover the pot, and let the barley simmer for 30 minutes or until it's tender.
  • Put the lentils and 1/2 teaspoon salt in a second pot, and cover the lentils with about 2-inches of water and bring them to a boil. Reduce the heat to medium-low, cover the pot and let the lentils cook for about 15 minutes or until tender.
  • When both are cooked, drain off any remaining liquid, and rinse them well in a colander under cold water.
  • Place the lentils and barley in a large mixing bowl. Add the pistachios, pumpkin seeds, apricots, figs, parsley and mint. Toss lightly to combine.
  • Add the goat cheese (or skip it if you want to keep this recipe vegan)
  • To make the dressing, combine the lemon juice, olive oil, honey, lemon zest, and salt and pepper to taste. Shake it or whisk well. Pour the dressing over the salad and toss lightly to combine.
  • Refrigerate the salad for at least 30 minutes, or up to 2 hours to let the flavors combine.

Notes

This recipe serves 4 as a dinner portion, or 6-8 as a side dish. Nutrition facts are for 4 servings, with goat cheese.

Nutrition

Calories: 440kcal | Carbohydrates: 46g | Protein: 17g | Fat: 23g | Saturated Fat: 5g | Cholesterol: 9mg | Sodium: 682mg | Potassium: 618mg | Fiber: 14g | Sugar: 11g | Vitamin A: 995IU | Vitamin C: 13mg | Calcium: 78mg | Iron: 5mg