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Mediterranean Barley Salad
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Mediterranean Barley Salad #festfoods

What is it about Mediterranean flavors that make them especially appealing in the summer months? Whatever it is, this salad has it all. Briny olives and artichoke hearts, tangy pepperoncini rings, fresh herbs and cheese are tossed with whole grain barley, olive oil, and red wine vinegar. It’s flavorful. It’s vibrant. Let’s get into it.This salad has a lot of zesty ingredients that work to elevate the flavor, but the true base of the salad is pearl barley. This whole grain is packed with fiber, vitamins and minerals. Start off by cooking the barley according to the package directions and allow it to cool.

Mediterranean Barley Salad #festfoods

In a large bowl, combine the cooled barley, provolone cheese, vegetables and herbs. {If you need to pause and admire the beautiful colors, I understand.}

Mediterranean Barley Salad #festfoods In a separate bowl, we can prepare our tangy dressing that is going to perfectly compliment everything we have going on with our veggies, herbs, and cheese. Whisk together the red wine vinegar, parmesan, sugar, garlic powder, olive oil, salt and pepper. Make sure to give it a taste, and adjust the ingredients as necessary.Mediterranean Barley Salad #festfoods

Once you have the dressing tasting just right, drizzle it over the barley mixture. Gently toss the ingredients to make sure every last olive gets lightly coated with the dressing. This is where the flavors of each component really start to marinate with each other and come together. Don’t forget to taste it! And, if you need to add more dressing, go right ahead.Mediterranean Barley Salad #festfoods

Voila! You have a taste of the Mediterranean just in time for lunch. All that’s left to do now is dig in!Mediterranean Barley Salad #festfoods

Mediterranean Barley Salad

Ingredients:

  • 1 cup pearled barley
  • 3 cups water
  • ½ lb. provolone cheese, cubed
  • 1 (16 oz.) can artichoke hearts, drained and quartered
  • 1 cup pepperoncini rings, drained and chopped
  • ¾ cup red bell pepper, chopped
  • ½ cup kalamata olives, sliced
  • 3 Tbsp. fresh basil, chopped
  • 3 Tbsp. flat-leaf Italian parsley, chopped
  • 3 Tbsp. white or red wine vinegar
  • 1 ½ Tbsp. grated parmesan
  • 1 ¾ tsp. granulated sugar
  • ¼ tsp. garlic powder
  • ½ cup extra virgin olive oil
  • ¾ tsp. ground black pepper
  • ½ tsp. salt  

 

Directions:

  1. Bring water to a boil in a medium saucepan. Add barley and return to a boil.  Reduce heat to low, cover and cook 50-55 minutes or until barley is tender and most of the liquid is absorbed. Allow to cool.
  2. In a large bowl, combine cooled barley, provolone cheese, vegetables and herbs through Italian parsley.
  3. In a separate bowl, whisk together remaining ingredients to make the dressing.  Taste and adjust seasoning, if necessary.
  4. Combine salad ingredients with the dressing and toss to combine.  Refrigerate until ready for use.

 

Yield: 10 servings

Per Serving*: Calories 320, Total Fat 22g (Saturated 6g, Trans 0g), Cholesterol 20mg, Sodium 890mg, Total Carbohydrate 24g (Dietary Fiber 5g, Sugars 1g), Protein 10g, Vitamin A 15%, Vitamin C 45%, Calcium 20%, Iron 6% *Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.

Mediterranean Barley Salad #festfoods

 

Have a question about nutrition? Our Mealtime Mentors would love to help! Reach out at AskFestivalDietitians.com or find them on FacebookInstagram and Twitter.

Disclaimer: The information provided here is intended for general information only. It is not intended as medical advice. Health information changes frequently as research constantly evolves. You should not rely on any information gathered here as a substitute for consultation with medical professionals. Information may not be reproduced without permission from Festival Foods. We strongly encourage guests to review the ingredient lists of suggested products before purchasing to ensure they meet individual dietary needs. All products not available at all Festival locations.

 

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