Citrus Barley and Arugula Bowl (Printable Version)
Nutty barley paired with peppery arugula and fresh citrus in a zesty vinaigrette for a light, satisfying meal.
# Ingredient List:
→ Grains
01 - 1 cup pearl barley
02 - 3 cups water
03 - 1/2 teaspoon salt
→ Citrus
04 - 1 large orange, peeled and segmented
05 - 1 large grapefruit, peeled and segmented
06 - 1 small lemon, juiced (about 2 tablespoons)
07 - Zest of 1/2 lemon
→ Greens & Vegetables
08 - 4 cups baby arugula, packed
09 - 1/2 small red onion, thinly sliced
10 - 1 small cucumber, diced
→ Nuts & Cheese
11 - 1/3 cup toasted sliced almonds
12 - 1/3 cup crumbled feta cheese
→ Dressing
13 - 3 tablespoons extra-virgin olive oil
14 - 2 teaspoons honey or maple syrup
15 - 1 teaspoon Dijon mustard
16 - 1/4 teaspoon black pepper
17 - 1/4 teaspoon sea salt
# How to Make It:
01 - Rinse barley under cold water. In a medium saucepan, bring 3 cups water and 1/2 teaspoon salt to a boil. Add barley, reduce heat to a simmer, cover, and cook for 25-30 minutes until tender. Drain excess water and let cool slightly.
02 - Segment the orange and grapefruit, removing all membranes and seeds. Place segments in a bowl and reserve any released juices for the dressing.
03 - In a small bowl, whisk together lemon juice, lemon zest, olive oil, honey or maple syrup, Dijon mustard, black pepper, and sea salt. Add any reserved citrus juice from the segmented fruit.
04 - In a large bowl, combine cooled barley, arugula, red onion, and cucumber. Drizzle with the prepared dressing and toss gently to coat evenly.
05 - Gently fold the citrus segments into the dressed mixture. Top with toasted sliced almonds and crumbled feta cheese if desired.
06 - Serve immediately at room temperature, or refrigerate for up to 2 hours to allow flavors to meld together.
# Expert Advice:
01 -
- The combination of warm nutty barley and cold juicy citrus creates this incredible temperature contrast that makes every forkful interesting
- Its one of those meals that actually makes you feel better after eating it, like you've done something good for yourself without sacrificing flavor
02 -
- Letting the barley cool slightly before tossing with arugula prevents the greens from completely wilting and becoming slimy
- Citrus segments release more juice as they sit, so if you're meal prepping, add them just before serving to maintain texture
03 -
- Toasting your almonds in a dry pan for just 2 to 3 minutes until fragrant makes a huge difference in the final dish
- Use a sharp knife to segment your citrus over the bowl to catch every drop of those precious juices