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.
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
Ingredients
- 350 g Bulgur What Cooked according to pack instructions and cooled
- 1 Red Onion Sliced finely
- 1 teaspoon Fresh Mint Chopped
- 1 tablespoon Fresh Parsley Chopped
- 120 g Feta Cheese Chopped into ¼ inch cubes
- 2 tablespoon Mixed toasted Seeds
- 50 g Pomegranate Seeds
Dressing
- 1 Lemon zest and juice
- 2 tablespoon Pomegranate Mollasses
- 1 teaspoon Honey
- ½ teaspoon Dried Thyme
- 2 tablespoon Olive Oil
- Salt and Pepper
Instructions
- If necessary, use a fork to fluff up barley and separate grains. Add to a large bowl.
- Add all the remaining ingredients to the bowl and mix through using a fork.
- Combine the dressing ingredients to a small bowl and whisk. Pour over the salad.
- Serve immediately if desired, or keep in fridge overnight prior to serving.
Notes
kim says
Love this recipe! It was super easy and had so much delicious flavor! Will definitely make again!
Safira says
I am so happy to heat that you enjoyed it!
Jill says
This salad was fabulous. Such fresh flavors and so healthy and filling!
Safira says
I am so glad you enjoyed it!
Bintu | Recipes From A Pantry says
What a tasty looking salad - such a healthy dish and I love the bursts of colour too!
Safira says
Thank you so much!
Jo says
Love barley for its nutty flavour and texture which goes so well with feta and your delicious dressing. Fantastic recipe!
Safira says
Thank you Jo!
Marie-Charlotte Chatelain says
that molasses dressing sounds amazing! Paired with the tangy creamy feta - genius!
Safira says
Thank you. It works so well. I hope you love it.