Healthy Mediterranean Barley Salad
Mediterranean diet of southern Italy, Greece, Spain and Morocco is appreciated for its nutritional aspects. It is primarily based on high consumption of olive oil, vegetables, unrefined cereals, legumes, fish and minimal consumption of meat.
Mediterranean barley salad recipe
- 7 ounces uncooked pearl barley, (equivalent to about 3 cups cooked barley)
- 3 tablespoons sun-dried tomato cream (mix sun-dried tomatoes with extra-virgin olive oil in a blender)
- 3 ounces olives, pitted and halved
- 5 ounces tomatoes, halved or quartered
- 1 cucumber, diced
- 2 tablespoons capers preserved in vinegar
- Fresh thyme
- Fresh mint
- Fresh basil
- Extra-virgin olive oil
Over medium heat, bring a pot of water to a boil. When the water boils, add some salt and the uncooked barley. Simmer on low-medium heat for 20 minutes or until tender. When the barley is cooked, rinse with cold water under the faucet and drain well. Set aside.
In a small bowl, soak the capers in water for about 10 minutes. Drain, then squeeze the capers lightly to get rid of excess liquid. Set aside.
In a large bowl, mix the barley, sun-dried tomato cream, extra-virgin olive oil and salt, if still needed.
Add the olives, tomatoes, cucumber, capers, thyme, mint and basil.
Add more extra-virgin olive oil if needed.