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Home » Articles » The Kitchen
Chronic in the Kitchen: Yummy barley salad!
by Jennifer Hess
Editrix's note: Chef Jen has been plenty busy, and we've missed her yummy recipes—but now we're thrilled to welcome her back to ChronicBabe!
You may not think of barley as a warm-weather food; in fact it is probably best known for taking a co-starring role in hearty beef or mushroom soups. But when the temperature rises, you shouldn’t relegate barley to the back of the pantry—it’s packed with nutrition you can use year-round, and it’s a great vehicle for the fresh, bright flavors of spring and summer.
Barley is very high in fiber, and in particular it contains high levels of a substance called beta glucan, which is beneficial for lowering cholesterol levels. It also contains a combination of fatty acids which help to maintain a healthy digestive tract, and it is very effective at regulating glucose and insulin levels. 
In addition to its nutritional benefits, barley provides a wonderful blank canvas which you can dress up in a multitude of ways. It has a tasty, nutty bite, and it soaks up the flavors of whatever sauce or vinaigrette you dress it with extremely well.
This is an easy grain salad which is very versatile, and is wonderful on its own or as an accompaniment to grilled fish, chicken or meats. This particular version features early summer grape tomatoes (full of the antioxidant lycopene) and sugar snap peas (a great source of vitamin C, fiber and folic acid), but feel free to add different veggies or to substitute your favorite fresh herbs for the dill.
Early Summer Barley Salad
- 1 cup pearled barley*
- 3 cups water
- 1/2 pint grape tomatoes, halved
- 1/2 pint sugar snap peas, stem end trimmed off
- 1/4 cup feta cheese
- 1 cup fresh lemon juice
- 1 tablespoon lemon zest
- 1 handful fresh dill, roughly chopped
- salt & pepper
- 1/2 cup extra virgin olive oil
* The barley that is easiest to find is pearl or pearled barley, which is “polished” to remove the outer bran layer. You can certainly substitute quick-cooking barley in this recipe; just follow the cooking instructions on the package.
Bring 2 cups of water to a boil in a small pan. Add sugar snap peas and cook for 1-2 minutes, then remove them to a bowl of ice water using a slotted spoon or strainer (blanching them in this way will set the bright green color of the snap peas, but will help them retain their crunch). The snap peas can sit in the ice bath until you are ready to incorporate them into the salad—just remove them with a slotted spoon or strainer when you are ready to use them.
In a large bowl, whisk together the lemon juice and zest, salt and pepper. Pour in the olive oil and continue whisking until the dressing is emulsified. Add the grape tomatoes and snap peas to the vinaigrette, and toss to coat. Add the barley, feta and dill and gently toss again to combine all of the ingredients. Garnish with additional fresh dill, if desired. This can be served chilled or at room temperature.
P.S.
Jenni's mom Eileen tried this recipe and loves it! But with her sweet tooth, she added a couple tablespoons of sugar and liked the result. She's tried substituting Italian dressing and using fresh mozzarella instead of feta, and says it's a yummy way to adapt the recipe. It's all about flexibility, Babes!
About Chef Jen
Jennifer Hess lives with her husband and their two cats in Brooklyn, New York. Jen has always loved to cook, but a diagnosis of fibromyalgia in 1999 prompted her to overhaul her diet as a way to help manage her condition and to improve her overall health. She works full-time as a secretary and administrative trainer at a busy law firm, so she tries to focus on making healthful meals which don’t use up much time or energy on busy weeknights. She has also combined her love of food and writing to provide short articles and recipes to print and online publications, as well as chronicling the day-to-day meals she and her husband create at Last Night's Dinner.
Posted: 7/25/2007 in The Kitchen
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