Cold barley and tomato salad

With the arrival of hot days, who wouldn’t want to indulge in chilled and healthy salad ? And, what could be better than a combination of and tomatoes? Barley is an excellent source of dietary fiber, vitamins, and minerals. Along with that, tomatoes consist of lycopene, an antioxidant that reduces the risk of heart disease, cancer, and other chronic diseases. When combined, they make a summer salad that is not only nutritious but also flavorful.

Here’s a quick and easy recipe for cold barley and tomato salad that can be made in no time.

Ingredients:

– 1 cup of pearl barley
– 2 cups of water
– 1 cup of halved cherry tomatoes
– 1 small cucumber, peeled and diced
– 1 small red onion, finely diced
– ½ cup of crumbled feta cheese
– 2 tablespoons of freshly chopped parsley
– 2 tablespoons of extra-virgin olive oil
– 2 tablespoons of freshly squeezed lemon juice
– Salt and pepper to taste

Instructions:

1. Rinse the pearl barley and drain well. In a medium-sized pot, add the barley and water. Bring it to a boil over high heat. Reduce the heat to low and cover the pot with a lid. Allow the barley to cook for 25 to 30 minutes or until it becomes tender. Once cooked, drain the barley and rinse it under cold water.

2. In a large bowl, add the cooked barley, halved cherry tomatoes, diced cucumber, and finely diced red onion.

3. In a separate small bowl, whisk together the olive oil, freshly squeezed lemon juice, salt, and pepper.

4. Pour the dressing over the barley and vegetables. Toss until well combined.

5. Sprinkle crumbled feta cheese and freshly chopped parsley over the salad.

6. Chill the salad in the refrigerator for at least 30 minutes before serving.

This salad is not only eye-catching but also mouth-watering. The tomatoes add a refreshing taste and the cucumber adds crunch to the salad, while the feta cheese gives it a tangy and salty flavor. Overall, it is an excellent balance of flavors and textures.

Barley is considered a superfood as it is loaded with fibrous carbohydrates, making it a perfect meal for vegans and vegetarians. It provides sustained energy, helping you stay full and satisfied for an extended period. The inclusion of cherry tomatoes in this recipe adds the perfect punch of vitamins A and C, which are essential for good health.

A single serving of this delicious salad provides a whopping 8 grams of fiber, 7 grams of protein, and only 240 calories. That means you can comfortably enjoy it without compromising on your weight loss goals.

In addition to being healthy and delicious, this salad is perfect for meal prep. You can make a large batch on Sunday and store it in airtight containers for a quick and easy lunch throughout the week.

In conclusion, cold barley and tomato salad is an excellent addition to any summer diet. It’s a creative way to incorporate barley into your diet and offers a range of health benefits. Whether you’re craving for a refreshing lunch or looking for a healthy snack option, this salad is sure to fulfill your cravings. Give it a try, and we bet this cold barley and tomato salad will become your favorite summer salad recipe.