Citrus Herb Barley Cucumber Bowl (Printable Version)
Nutty barley with cucumber, tomatoes, fresh herbs and citrus dressing — a light Mediterranean-style grain bowl.
# Ingredient List:
→ Grains
01 - 1 cup pearl barley
02 - 2 1/2 cups water
03 - 1/2 teaspoon salt
→ Vegetables and Greens
04 - 1 large cucumber, diced
05 - 1 cup cherry tomatoes, halved
06 - 1/2 small red onion, thinly sliced
07 - 2 cups baby spinach or arugula, chopped
→ Citrus Herb Dressing
08 - 3 tablespoons extra virgin olive oil
09 - Zest and juice of 1 lemon
10 - Zest and juice of 1 orange
11 - 1 tablespoon white wine vinegar
12 - 1 tablespoon fresh parsley, chopped
13 - 1 tablespoon fresh mint, chopped
14 - 1 tablespoon fresh dill, chopped
15 - 1 teaspoon honey or maple syrup
16 - 1/2 teaspoon salt
17 - 1/4 teaspoon black pepper
→ Toppings
18 - 1/2 cup crumbled feta cheese (optional)
19 - 1/4 cup toasted pumpkin seeds or sunflower seeds
# How to Make It:
01 - Rinse pearl barley thoroughly with cold water. In a medium saucepan, combine barley, water, and salt. Bring to a boil, then reduce heat, cover, and simmer for 25 to 30 minutes until barley is tender. Drain any remaining water and allow barley to cool slightly.
02 - While the barley cooks, dice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and chop the spinach or arugula.
03 - In a small bowl, whisk together extra virgin olive oil, lemon zest and juice, orange zest and juice, white wine vinegar, chopped parsley, chopped mint, chopped dill, honey or maple syrup, salt, and black pepper until emulsified.
04 - In a large mixing bowl, combine the cooked barley, diced cucumber, halved tomatoes, sliced onion, and chopped greens. Pour the citrus herb dressing over the mixture and toss thoroughly to coat all ingredients.
05 - Top the bowl with crumbled feta cheese, if using, and toasted pumpkin seeds or sunflower seeds just before serving.
# Expert Advice:
01 -
- The citrusy dressing feels like a secret shortcut to making any grain bowl taste like summer.
- Barley’s nutty heartiness turns this vegetarian salad into a real meal, not just a side.
02 -
- If you don’t rinse the barley first, it can turn out stickier than expected—a lesson learned after one clumpy batch.
- Tossing the greens in at the last minute keeps them perky and prevents wilting, especially if you make the salad in advance.
03 -
- Slice the onion thin and soak briefly for a milder bite that won’t overpower the other flavors.
- Don’t rush cooling the barley—lukewarm grains soak up more dressing, making every spoonful extra flavorful.