Barley And Green Pea Salad
A refreshing and hearty salad combining tender barley, green peas, and fresh vegetables, dressed with a tangy yogurt and mayo sauce—perfect for light lunches or side dishes.
Ingredients
- 3 cups water ⓘ
- 3 vegetable bouillon cubes ⓘ
- 1 cup pearl barley ⓘ
- 1/4 cup vegetable oil ⓘ
- 3 tablespoons vinegar
- 1 clove garlic ⓘ
- 1/2 teaspoon salt ⓘ
- 1/4 teaspoon ground black pepper ⓘ
- 10 oz. frozen green peas ⓘ
- 2/3 cup chopped bell pepper ⓘ
- 2/3 cup diced cucumber ⓘ
- 1 tablespoon minced scallion ⓘ
- 6 hard-cooked eggs ⓘ
- 2/3 cup plain low-fat yogurt ⓘ
- 1/3 cup mayonnaise ⓘ
Instructions
- In a 3-quart saucepan, bring water and vegetable bouillon cubes to a boil over high heat.
- Stir in pearl barley.
- Cover; reduce heat to low.
- Simmer for 40 to 45 minutes until water is absorbed and barley is tender but firm.
- Drain if necessary and let cool.
- In a large bowl, combine cooked barley, frozen green peas, chopped bell pepper, diced cucumber, minced scallion, and chopped hard-cooked eggs.
- In a small bowl, whisk together vegetable oil, vinegar, minced garlic, salt, and ground black pepper.
- Pour dressing over the salad and toss gently to combine.
- Stir in plain low-fat yogurt and mayonnaise until evenly coated.
- Chill before serving for flavors to meld.
Tips & Substitutions
For a richer flavor, consider toasting the pearl barley in a dry pan before cooking it. You can substitute quinoa for a gluten-free option or use a mix of fresh herbs like parsley and dill for added freshness. If you prefer a creamier dressing, try adding more yogurt or using Greek yogurt instead of low-fat.
Serving Suggestions
This Barley and Green Pea Salad is perfect as a light main dish or as a side for grilled meats or Mediterranean recipes. It pairs beautifully with Peppered Pita Pizzas or Baba Ghanouj-I(An Arab Eggplant Dip). For a complete meal, serve it alongside Rosemary Bread.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the salad in a skillet over low heat, adding a splash of water or broth to prevent it from drying out. Alternatively, enjoy it cold as a refreshing dish.
Nutrition & Diet Analysis (per serving)
Each serving of Barley And Green Pea Salad contains roughly 526 calories, with 7g protein, 68g carbohydrates, and 24g fat. It is an excellent source of vitamin C (70% of the Daily Value) and vitamin A (33% of the Daily Value), and a good source of dietary fiber and potassium. Note that it is relatively high in sodium, at 1616mg per serving (70% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh peas instead of frozen?
Yes, you can use fresh peas instead of frozen. Just blanch them in boiling water for a couple of minutes until tender before adding them to the salad for a vibrant color and fresh taste.
How can I make this salad vegan?
To make this salad vegan, simply omit the hard-cooked eggs and replace the yogurt and mayonnaise with a plant-based yogurt and vegan mayo. This will still provide a creamy texture while keeping the salad deliciously satisfying.
What can I add for extra protein?
To boost the protein content of this salad, you can add chickpeas or diced tofu. Both options blend well with the flavors and will keep the dish hearty and filling, making it a great vegetarian meal.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).