Barley Salad with Roasted Mushrooms and Arugula
Looking for a refreshing and healthy dish that packs a punch? This barley salad with roasted mushrooms and arugula is just what you need. It's a delightful combination of flavors and textures that will leave your taste buds dancing. Perfect for meal prep or a picnic, this salad is as nutritious as it is delicious.
Ingredients
- 1 cup pearl barley
- 2 cups vegetable broth or water
- 8 ounces mushrooms, sliced
- 2 tablespoons olive oil, divided
- Salt and pepper to taste
- 4 cups arugula, washed and dried
- 1/4 cup cherry tomatoes, halved
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup walnuts, chopped (optional)
- Juice of 1 lemon
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- Fresh herbs for garnish (optional)
Instructions
- Cook the Barley: In a pot, bring vegetable broth or water to a boil. Add barley, reduce heat, and simmer for about 30-40 minutes, or until tender. Drain and let cool.
- Roast the Mushrooms: Preheat the oven to 400°F (200°C). Toss sliced mushrooms with 1 tablespoon olive oil, salt, and pepper. Spread them on a baking sheet and roast for 20 minutes until golden and tender.
- Make the Dressing: In a small bowl, whisk together lemon juice, remaining olive oil, Dijon mustard, and honey or maple syrup. Season with salt and pepper.
- Combine the Ingredients: In a large bowl, mix cooked barley, roasted mushrooms, arugula, cherry tomatoes, feta cheese, and walnuts. Drizzle with the dressing and toss gently to combine.
- Serve: Garnish with fresh herbs if desired. Enjoy your nutritious barley salad!
Cook’s tips
- Rinse the barley thoroughly before cooking to remove excess starch and prevent clumping.
- Let the roasted mushrooms cool slightly before mixing with the arugula to avoid wilting the greens.
- Toast the walnuts in a dry skillet for 2-3 minutes until fragrant to enhance their nutty flavor.
- Make the dressing in a jar with a lid and shake well—it emulsifies better and is easier to store.
- Add a final squeeze of fresh lemon juice just before serving to brighten the entire dish.
Substitutions
- Use quinoa or farro instead of pearl barley for a different grain base.
- Swap arugula for baby spinach or mixed greens if you prefer a milder flavor.
- Replace feta with goat cheese, or omit it entirely for a dairy-free version.
- Use pecans or almonds in place of walnuts for a different nutty crunch.
- Substitute lemon juice with red wine vinegar for a tangier dressing.
Storage & reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. Before serving, bring to room temperature and toss with a little extra olive oil or lemon juice to refresh the flavors.
Frequently asked questions
Can I make this salad ahead of time?
Yes, you can prepare all components ahead. Keep the dressing separate and toss everything together just before serving to maintain the best texture and freshness.
Is this salad gluten-free?
Barley contains gluten, so this salad is not gluten-free. For a gluten-free alternative, substitute the barley with quinoa or brown rice.
Can I add protein to make it a complete meal?
Absolutely! Grilled chicken, chickpeas, or white beans are great additions that turn this salad into a hearty main dish.
What if I don't have Dijon mustard?
You can use whole grain mustard or even a bit of prepared horseradish for a similar zing. Alternatively, simply increase the lemon juice slightly.
