Mediterranean Barley Salad

Mediterranean Barley Salad Recipe
Photo: Becky Luigart-Stayner; Styling: Cindy Barr


4 servings (serving size: 1 1/4 cups salad and about 4 teaspoons nuts)

Recipe from

Cooking Light

Nutritional Information

Calories 313
Fat 16.1 g
Satfat 1.9 g
Monofat 7.5 g
Polyfat 6.2 g
Protein 6.6 g
Carbohydrate 38.9 g
Fiber 8.2 g
Cholesterol 0.0 mg
Iron 2.9 mg
Sodium 643 mg
Calcium 79 mg


2 1/4 cups water
3/4 cup uncooked pearl barley
1 1/2 teaspoons grated lemon rind
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1/2 teaspoon Dijon mustard
1 cup thinly sliced fennel bulb (about 1 small bulb)
1/3 cup chopped fresh parsley
1/4 cup finely chopped red onion
3/4 teaspoon kosher salt
1/2 teaspoon coarsely ground black pepper
8 pitted kalamata olives, halved
1 (15-ounce) can cannellini beans, rinsed and drained
1/3 cup chopped walnuts, toasted


1. Bring 2 1/4 cups water and barley to a boil in a saucepan. Cover, reduce heat, and simmer for 25 minutes or until tender and liquid is almost absorbed. Cool to room temperature.

2. Combine lemon rind, lemon juice, olive oil, and mustard in a bowl; stir well with a whisk. Add barley, fennel, and next 6 ingredients (through beans); toss gently. Cover and refrigerate for 30 minutes. Garnish with walnuts just before serving.

Maureen Callahan,

Cooking Light

March 2010
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