Barley-Pine Nut Salad

This recipe or the brown rice version makes a chewy, nutty light meal. Extra virgin olive oil and toasted pine nuts give this dish rich flavor.


Makes 6 servings (serving size: 3/4 cup)

Recipe from

Southern Living

Recipe Time

Prep: 25 Minutes
Cook: 10 Minutes
Stand: 5 Minutes

Nutritional Information

Calories 208
Caloriesfromfat 35 %
Fat 8.3 g
Satfat 1.5 g
Monofat 4.6 g
Polyfat 1.8 g
Protein 5.4 g
Carbohydrate 29 g
Fiber 2.8 g
Cholesterol 2.8 mg
Iron 1 mg
Sodium 522 mg
Calcium 41 mg


2 cups low-sodium fat-free chicken broth
1 cup uncooked quick-cooking barley
3/4 cup chopped jarred roasted red bell peppers
1 small cucumber, diced
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh parsley
3 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
3/4 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon pepper
2 tablespoons pine nuts, toasted
2 tablespoons crumbled feta cheese


Bring 2 cups chicken broth to a boil in a 2-quart saucepan; stir in barley. Cover, reduce heat, and simmer 10 minutes or until barley is tender. Remove from heat; let stand, covered, 5 minutes. Drain well.

Combine cooked barley, roasted red bell peppers, and next 3 ingredients in a large bowl.

Whisk together lemon juice and next 4 ingredients. Drizzle over barley mixture, tossing to coat. Sprinkle evenly with toasted pine nuts and crumbled feta cheese; serve immediately.

Brown Rice-Pine Nut Salad: Substitute 1 cup brown rice for barley. Increase broth to 2 1/4 cups, and increase cooking time to 45 minutes. Proceed as directed.