Citrus Herb Barley Cucumber Bowl (Printable Version)
Refreshing grain bowl with barley, cucumber, and citrus-herb dressing. Ready in 45 minutes.
# Ingredient List:
→ Grains
01 - 1 cup pearl barley
02 - 2 ½ cups water
03 - ½ tsp salt
→ Vegetables
04 - 1 large English cucumber, diced
05 - 1 cup cherry tomatoes, halved
06 - ½ small red onion, finely diced
07 - 2 cups baby spinach or mixed greens, roughly chopped
→ Citrus Herb Dressing
08 - 1 large lemon, zested and juiced
09 - 1 orange, juiced
10 - 3 tbsp extra virgin olive oil
11 - 1 tbsp white wine vinegar
12 - 1 tbsp fresh dill, chopped
13 - 1 tbsp fresh parsley, chopped
14 - 1 tsp honey or maple syrup
15 - ½ tsp salt
16 - ¼ tsp black pepper
→ Toppings
17 - ¼ cup toasted pumpkin seeds
18 - 2 tbsp crumbled feta cheese (optional)
# How to Make It:
01 - Rinse barley under cold water. Combine barley, water, and ½ tsp salt in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 25–30 minutes until tender. Drain excess water and let cool to room temperature.
02 - Dice the English cucumber. Halve the cherry tomatoes. Finely dice the red onion. Roughly chop the baby spinach or mixed greens.
03 - Whisk together lemon zest and juice, orange juice, olive oil, white wine vinegar, chopped dill, chopped parsley, honey or maple syrup, salt, and black pepper in a small bowl until emulsified.
04 - In a large mixing bowl, combine the cooled barley, diced cucumber, halved tomatoes, diced red onion, and chopped greens.
05 - Pour the citrus herb dressing over the barley mixture. Toss gently to coat all ingredients evenly. Taste and adjust seasoning if needed.
06 - Divide into individual serving bowls. Top with toasted pumpkin seeds and crumbled feta cheese if desired.
# Expert Advice:
01 -
- The barley creates this amazing nutty foundation that makes every bite feel substantial without weighing you down
- That citrus herb dressing wakes up your tastebuds in a way store-bought dressings never could
02 -
- Letting the barley cool completely before mixing prevents the vegetables from wilting and keeps everything crisp and fresh
- The dressing tastes even better after sitting for 10 minutes, so do not be afraid to make it first
03 -
- Toast your pumpkin seeds in a dry pan over medium heat until they are fragrant and slightly golden
- If making ahead, keep the dressing separate and toss right before serving to maintain that perfect crunch