This refreshing barley cucumber salad is the perfect balance of flavor, texture, and nutrition.
Chewy pearl barley pairs with crisp cucumbers, juicy tomatoes, and fresh herbs, all tossed in a tangy Dijon dressing.
Naturally high in fiber, plant-based protein, and healthy fats from olive oil, it’s a wholesome option that’s low in saturated fat.
Ideal for quick lunches, light dinners, or meal prep, it keeps you full without feeling heavy.
Barley Cucumber Salad
Equipment
- 1 pan
- 1 cooking spoon
- 1 mixing bowl
- 1 serving plate
Ingredients
For the Salad:
- ½ cup pearl barley
- 1 ¼ cups water
- 1 cup cucumber finely chopped
- ¼ cup red onion finely chopped
- ½ cup tomato seeded and chopped
- 3 tablespoons cilantro finely chopped
- 3 tablespoons mint finely chopped
For the Dressing:
- 1 tablespoon Dijon mustard
- 2 tablespoons red wine vinegar
- 2 tablespoons olive oil
- 2 teaspoons honey
- Salt to taste
- Black pepper to taste
- 1 tablespoon lemon juice
Instructions
- Toast the Barley for Extra Flavor: Begin by placing the pearl barley in a dry skillet or saucepan over medium heat. Stir continuously with a spoon as the grains slowly change color and release a warm, nutty aroma. This toasting process, which takes about 5–6 minutes, deepens the flavor and prevents the barley from tasting bland. Be careful not to burn the grains; remove from heat as soon as they look lightly golden.
- Cook the Barley Until Tender: Once toasted, carefully add 1¼ cups of water to the pan. Increase the heat and bring the water to a gentle boil. When boiling, reduce the heat to low, cover the pan with a lid, and allow the barley to simmer. Let it cook undisturbed for about 25–30 minutes, or until the grains are soft, plump, and chewy, and the water has been fully absorbed. If the water evaporates too quickly and the barley is still undercooked, add a splash of hot water and continue cooking until done.
- Cool the Barley Before Mixing: After cooking, remove the pan from the heat and fluff the barley with a fork. Spread it out on a plate or tray to speed up the cooling process. Allow the barley to reach room temperature before combining it with the vegetables, as adding it while warm can wilt the fresh ingredients and alter the salad’s texture.
- Prepare the Tangy Salad Dressing: While the barley cools, make the dressing in a small mixing bowl. Add Dijon mustard, red wine vinegar, olive oil, honey, lemon juice, a pinch of salt, and a crack of freshly ground black pepper. Whisk vigorously until the mixture looks smooth and emulsified. Taste and adjust seasoning to balance tanginess, sweetness, and saltiness to your liking. Set aside.
- Chop and Ready the Vegetables: Wash and finely chop the cucumber, red onion, and tomato. Ensure the tomato seeds are removed to prevent excess moisture from watering down the salad. Finely chop the fresh cilantro and mint, which will brighten the dish with freshness and aroma. Keep all ingredients in a large mixing bowl, ready to be combined.
- Combine the Salad Ingredients: Add the cooled barley into the mixing bowl with the chopped vegetables and herbs. Using a large spoon, gently toss everything together until the grains and veggies are evenly distributed. Be careful not to mash the cucumbers or tomatoes—gentle mixing will keep the salad light and crisp.
- Add Dressing and Toss to Coat: Pour the prepared dressing over the salad. Toss again, ensuring the dressing coats the barley and vegetables thoroughly. This step is key to infusing every bite with flavor, so take your time mixing until everything looks glossy and well combined.
- Serve Fresh or Chill for Later: Transfer the finished salad to a serving plate or bowl. It can be served immediately for a fresh and vibrant flavor or chilled in the refrigerator for 20–30 minutes to allow the flavors to meld together. This salad makes an excellent choice for summer lunches, picnics, or potlucks, as it stays refreshing and satisfying even when prepared ahead of time.
Notes
- Toasting the barley before cooking brings out a rich, nutty flavor that makes the salad stand out.
- Use pearl barley for faster cooking; hulled barley works too but will need more time.
- Seed the tomatoes to prevent the salad from becoming watery.
- Fresh herbs like mint and cilantro add brightness, but parsley or dill can be used as alternatives.
- The salad can be served immediately, but chilling enhances the flavor and texture.
Chef’s Secrets for Perfect Barley Salad
The key to making this salad memorable lies in the preparation of the barley itself.
Toasting the grains before cooking transforms their flavor from neutral to nutty, creating a deeper base that pairs beautifully with fresh vegetables.
Always simmer the barley gently rather than boiling vigorously, as slow cooking preserves its chewy texture without making it mushy.
When preparing the dressing, whisk until creamy and emulsified so the flavors cling evenly to every grain.
Finally, allow the barley to cool completely before tossing it with vegetables—this prevents the herbs from wilting and keeps the salad crisp and vibrant.
Serving Suggestions to Enhance Flavor
This salad is versatile and works beautifully as both a main dish and a side.
For a light lunch, serve it on its own with a slice of whole-grain bread.
As a dinner side, it pairs wonderfully with grilled chicken, roasted salmon, or a plant-based protein like marinated tofu.
If you’re planning a picnic or potluck, consider serving it slightly chilled—it stays fresh outdoors and is easy to transport.
For extra texture and richness, sprinkle crumbled feta, toasted nuts, or seeds on top before serving.
Storage Tips for Freshness and Flavor
Barley cucumber salad stores very well, making it an excellent choice for meal prep.
Transfer leftovers to an airtight container and refrigerate for up to 3 days.
If you plan to prepare it ahead of time, consider storing the dressing separately and adding it just before serving to keep the vegetables crisp.
Avoid freezing this salad, as cucumbers and fresh herbs lose their texture after thawing.
A quick toss before serving will revive the flavors and redistribute the dressing.
Frequently Asked Questions
1. Can I use hulled barley instead of pearl barley?
Yes, hulled barley is more nutrient-dense since it’s less processed, but it takes longer to cook—about 45–55 minutes. Adjust cooking time and water accordingly.
2. Can this salad be made vegan?
Absolutely! Simply replace honey with maple syrup or agave nectar. The flavor will remain balanced with a hint of natural sweetness.
3. What can I substitute for red wine vinegar?
You can use apple cider vinegar, white wine vinegar, or even fresh lemon juice as a substitute. Each brings a slightly different tang, but all work well in the dressing.
4. How can I make this salad more filling?
For extra protein, add chickpeas, lentils, grilled chicken, or feta cheese. These additions make the salad heartier while keeping it balanced and nutritious.
5. Can I prepare the salad a day in advance?
Yes, this salad actually tastes better after resting in the fridge for a few hours, as the flavors meld together. Just remember to stir well before serving to redistribute the dressing.
