Barley, blueberry and watercress salad

Enjoy a refreshing and nutritious barley, blueberry, and watercress salad! Packed with hearty pearl barley, crisp green beans, tender asparagus, and juicy blueberries, this salad is elevated with a lemony olive oil dressing, crunchy walnuts, and creamy feta cheese. Perfect for a light lunch or a vibrant side dish.

  • 18 Apr 2025
  • Cook time 30 min
  • Prep time 15 min
  • 4 Servings
  • 9 Ingredients

Barley, blueberry and watercress salad

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.

Ingredients:

1/2 cup pearl barley
120g
3/4 cup green beans
170g
3/4 lb asparagus
340g
2 tbsp olive oil
27g
1/3 cup lemon juice
63g
1 tbsp watercress
16g
1 cup blueberries
150g
2 tbsp walnuts
30g
1/3 cup feta cheese
72g

Instructions:

1. Prepare the Barley:
- 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.
2. Blanch the Green Beans and Asparagus:
- 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.
3. Prepare the Dressing:
- In a small bowl, whisk together 2 tbsp of olive oil and ⅓ cup of lemon juice until well combined.
4. Assemble the Salad:
- 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.
5. Add Feta Cheese:
- Gently fold in ⅓ cup of crumbled feta cheese.
6. Serve:
- 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.

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.

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.

Nutrition Facts
Serving Size250 grams
Energy
Calories 260kcal13%
Protein
Protein 10g7%
Carbohydrates
Carbohydrates 36g11%
Fiber 9g23%
Sugar 8g8%
Fat
Fat 16g19%
Saturated 4.07g14%
Cholesterol 16mg-
Vitamins
Vitamin A 80ug9%
Choline 40mg7%
Vitamin B1 0.29mg24%
Vitamin B2 0.39mg30%
Vitamin B3 2.92mg18%
Vitamin B6 0.37mg22%
Vitamin B9 88ug21%
Vitamin B12 0.32ug13%
Vitamin C 22mg24%
Vitamin E 1.51mg10%
Vitamin K 70ug60%
Minerals
Calcium, Ca 150mg12%
Copper, Cu 0.46mg51%
Iron, Fe 3.45mg31%
Magnesium, Mg 66mg15%
Phosphorus, P 220mg18%
Potassium, K 450mg13%
Selenium, Se 16ug30%
Sodium, Na 230mg15%
Zinc, Zn 2.03mg18%
Water
Water 180g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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