This Barley Salad with Feta, Pomegranate and Mixed Seeds has fast become one of my favourite salads. I absolutely love it because it works equally as a light salad and works well as a side to main meals too.

Barley Salad with feta, pomegranate, red onion and mixed seeds and fennel in black bowl on grey towel

Benefits of Barley

  • In addition to being delicious, I love barley of its health benefits. It contains less calories and more fiber than quinoa, brown rice, millet, wild rice, or amaranth.
  • It also contains a load of manganese, selenium, iron, folate, vitamin B6, niacin, and magnesium. It gets high marks in protein, Omega-3 fatty acids, and dietary fiber.
  • Oh and then there is the inflammation reducing antioxidants.

As you may be aware by now, I love a healthy grain salad. I think because I was so pleasantly surprised when I allowed myself to finally touch one many years ago. The Middle Easterns make some amazing salads and when I tasted them, I fell in love with their flavour as much as their nutritional benefits and so my love affair with ALL salads began.

I love that these salads keep me full and energised. Barley is incredibly high in dietary fiber, which provides slow and steady clean energy. .

I love that this salad can act as a complete meal too. I love to have something already prepped and waiting for me in the fridge because some days lunch has to be made quick. Mainly because we have so much going on and added to that is the stress of the kids whining because they want food asap. BTW my son isn’t into salads. I have to be honest. I won’t lie and say he had this one and found a new love for salads but he picked at it more then he ever has with a salad before and that is a big win in my eyes.

Please message, like, comment and let me know if you make this salad!

Barley Salad with Feta, Pomegranate and Mixed Seeds

This Barley Salad with Feta, Pomegranate and Mixed Seeds has fast become one of my favourite salads. I absolutely love it because it works equally as a light salad and works well as a side to main meals too.

Course Side Dish
Cuisine English, Middle Eastern
Keyword Salad, Salad; BBQ; Barbeque
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 5 minutes
Servings 6 As a Side Salad
Author Safira

Ingredients

  • 350 g Bulgur What Cooked according to pack instructions and cooled
  • 1 Red Onion Sliced finely
  • 1 tsp Fresh Mint Chopped
  • 1 tbsp Fresh Parsley Chopped
  • 120 g Feta Cheese Chopped into 1/4 inch cubes
  • 2 tbsp Mixed toasted Seeds
  • 50 g Pomegranate Seeds

Dressing

  • 1 Lemon zest and juice
  • 2 tbsp Pomegranate Mollasses
  • 1 tsp Honey
  • 1/2 tsp Dried Thyme
  • 2 tbsp Olive Oil
  • Salt and Pepper

Instructions

  1. If necessary, use a fork to fluff up barley and separate grains. Add to a large bowl.

  2. Add all the remaining ingredients to the bowl and mix through using a fork.

  3. Combine the dressing ingredients to a small bowl and whisk. Pour over the salad.

  4. Serve immediately if desired, or keep in fridge overnight prior to serving. 

Recipe Notes

You may need to add more lemon juice and olive oil if the barley soaks up some of the dressing.

For the mixed seeds, I usually dry pan fry pumpkin seeds, sunflower seeds, linseeds, poppy seeds, nigella and fennel and use it as a topped to all my salads. Cover the pan if you make it, because the linseeds dance all over the place. 

This is lovely with some Zataar sprinkled over it too.

 

 

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