Citrus Herb Barley and Kale (Printable Version)
Nutty barley meets crisp kale with fresh herbs and zesty citrus vinaigrette for a refreshing, vibrant bowl.
# Ingredient List:
→ Grains
01 - 1 cup pearl barley
02 - 3 cups water
03 - 1/2 teaspoon kosher salt
→ Vegetables & Herbs
04 - 4 cups curly kale, stems removed and leaves finely chopped
05 - 1 cup cherry tomatoes, halved
06 - 1/2 small red onion, thinly sliced
07 - 1/4 cup fresh flat-leaf parsley, chopped
08 - 2 tablespoons fresh dill, chopped
09 - 2 tablespoons fresh mint leaves, chopped
→ Citrus
10 - Zest and juice of 1 large navel orange
11 - Juice of 1 lemon
→ Vinaigrette
12 - 1/4 cup extra-virgin olive oil
13 - 1 tablespoon honey or pure maple syrup
14 - 1 teaspoon Dijon mustard
15 - Kosher salt and freshly ground black pepper, to taste
→ Optional Add-ins
16 - 1/4 cup crumbled feta cheese
17 - 1/4 cup toasted walnuts or sliced almonds
# How to Make It:
01 - Rinse barley under cold running water. Combine barley, 3 cups water, and 1/2 teaspoon salt in a medium saucepan. Bring to a rolling boil over high heat, then reduce to a simmer. Cover and cook for 25 minutes until grains are tender but still retain a slight chew. Drain any remaining liquid and spread barley on a sheet pan to cool to room temperature.
02 - Place the chopped kale in a large salad bowl. Sprinkle with a pinch of salt and massage the leaves firmly with your hands for 1 to 2 minutes until they soften, darken in color, and reduce slightly in volume.
03 - Add the cooled barley, halved cherry tomatoes, sliced red onion, chopped parsley, dill, and mint to the massaged kale. Toss gently to distribute the ingredients evenly.
04 - In a small bowl, whisk together the orange zest, orange juice, lemon juice, olive oil, honey or maple syrup, and Dijon mustard. Season with salt and pepper to taste. Continue whisking until the dressing is fully emulsified and slightly thickened.
05 - Pour the citrus vinaigrette over the salad and toss thoroughly, ensuring every component is evenly coated.
06 - If using, gently fold in the crumbled feta cheese and toasted nuts just before serving to maintain their texture.
07 - Taste the salad and adjust salt and pepper as needed. Serve chilled or at room temperature.
# Expert Advice:
01 -
- The citrus vinaigrette seeps into every crevice of the nutty barley and makes each forkful bright and addictive.
- It holds up beautifully in the fridge overnight, which means you actually want to eat the leftovers.
02 -
- Barley contains gluten, so swap in quinoa or a gluten free grain blend if that matters to you or your guests.
- The massaging step for kale is not optional because unmassaged kale fights back with a tough, bitter chew that ruins the whole dish.
03 -
- Zest the orange before you juice it because trying to zest a collapsed, empty orange is a frustrating exercise in patience.
- Let the barley cool completely before adding it to the kale or the heat will wilt your carefully massaged greens into a soggy mess.