Barley, blueberry and watercress salad
This Barley, Blueberry, and Watercress Salad is a refreshing mixture of pearl barley, crisp green beans, asparagus, and vibrant blueberries, drizzled with a tangy lemon vinaigrette. Topped with walnuts and feta cheese, it serves as a nourishing light meal or side dish.
Cook time 30 min
Prep time 15 min
Ingredients:
1/2 cup pearl barley3/4 cup green beans
3/4 lb asparagus
2 tbsp olive oil
1/3 cup lemon juice
1 tbsp watercress
1 cup blueberries
2 tbsp walnuts
1/3 cup feta cheese
This Barley, Blueberry, and Watercress Salad is a refreshing and nutritious dish that combines the wholesome goodness of pearl barley, the crispness of green beans and asparagus, and the vibrant flavors of blueberries and watercress. Topped with crunchy walnuts and tangy feta cheese, it's a perfect salad for any season and can be served as a light main or a hearty side dish.
Instructions:
- Rinse ½ cup pearl barley under cold water.
- In a medium saucepan, bring 1½ cups of water to a boil.
- Add the rinsed barley, reduce the heat to low, cover, and simmer for about 25-30 minutes, or until the barley is tender and most of the water is absorbed.
- Drain any excess water and set the barley aside to cool.
- Trim the ends of ¾ cup of green beans and cut them into bite-sized pieces.
- Trim the tough ends of ¾ lb of asparagus and cut them into 1-2 inch pieces.
- Bring a large pot of salted water to a boil.
- Add the green beans and asparagus to the boiling water and cook for 2-3 minutes, until they are bright green and just tender-crisp.
- Immediately transfer the vegetables to a bowl of ice water to stop the cooking process.
- Once cooled, drain the vegetables and set them aside.
- In a small bowl, whisk together 2 tbsp of olive oil and ⅓ cup of lemon juice until well combined.
- In a large mixing bowl, combine the cooked barley, blanched green beans, and asparagus.
- Add 1 tbsp of watercress, 1 cup of blueberries, and 2 tbsp of walnuts.
- Pour the lemon and olive oil dressing over the salad and toss gently to combine all the ingredients evenly.
- Gently fold in ⅓ cup of crumbled feta cheese.
- Serve the salad immediately or chill it in the fridge for 30 minutes to allow the flavors to meld.
- Enjoy as a refreshing light meal or a side dish.
This Barley, Blueberry, and Watercress Salad is not only visually appealing but also rich in diverse flavors and textures. The combination of fresh produce with the nutty barley and creamy feta creates a balanced and satisfying meal. Enjoy this salad on its own or pair it with your favorite protein for a complete and wholesome dining experience.
Barley, blueberry and watercress salad FAQ:
Pearl barley typically takes about 25-30 minutes to cook. Bring 1½ cups of water to a boil, add ½ cup of rinsed barley, reduce heat, cover, and simmer until tender and most of the water is absorbed.
Blanch the green beans and asparagus for 2-3 minutes until they are bright green and just tender-crisp. Immediately transfer them to a bowl of ice water to stop the cooking process.
Yes! You can replace pearl barley with quinoa or farro, and swap blueberries with diced apples or strawberries. For the feta, goat cheese is a good alternative.
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors may intensify as it sits, but the vegetables may lose some crispness.
A medium saucepan is ideal for cooking ½ cup of pearl barley. Ensure it holds at least 1½ cups of water to properly cook the barley.
Cooking Tips:
- To save time, cook the pearl barley in advance and store it in the refrigerator until you are ready to assemble the salad.
- Blanch the green beans and asparagus in boiling water for 2-3 minutes, then immediately transfer them to an ice bath to retain their bright color and crisp texture.
- For an extra burst of flavor, lightly toast the walnuts in a dry pan over medium heat until fragrant before adding them to the salad.
- Use fresh lemon juice for the dressing to achieve the best taste. Adjust the amount according to your preference.
- If you prefer a vegan version, substitute the feta cheese with a plant-based cheese alternative.
Nutrition Facts
4 ServingsCalories 260kcal
Protein 10g
Carbohydrates 36g
Fiber 9g
Sugar 8g
Fat 16g
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