Citrus Herb Barley Kale Bowl (Printable Version)
Chewy barley, massaged kale, fresh herbs and a zesty citrus dressing for a bright, nourishing grain bowl.
# Ingredient List:
→ Grains
01 - 1 cup pearled barley
02 - 3 cups water
03 - 1/2 teaspoon salt
→ Vegetables & Greens
04 - 4 cups curly kale, stems removed, leaves chopped
05 - 1 cup cherry tomatoes, halved
06 - 1/2 English cucumber, diced
07 - 1/4 small red onion, thinly sliced
08 - 1/4 cup fresh parsley, chopped
09 - 1/4 cup fresh mint, chopped
10 - 2 tablespoons fresh dill, chopped
→ Dressing
11 - 1/4 cup extra-virgin olive oil
12 - 2 tablespoons freshly squeezed orange juice
13 - 1 tablespoon freshly squeezed lemon juice
14 - 1 teaspoon finely grated lemon zest
15 - 1 teaspoon honey or maple syrup
16 - 1 teaspoon Dijon mustard
17 - 1 small garlic clove, finely minced
18 - 1/2 teaspoon salt
19 - 1/4 teaspoon black pepper
→ Toppings (optional)
20 - 1/4 cup toasted pumpkin seeds
21 - 1/4 cup crumbled feta cheese (omit for vegan)
# How to Make It:
01 - Rinse barley thoroughly with cool water. In a medium saucepan, combine barley, water, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 25 to 30 minutes until barley is tender. Drain any excess water and allow barley to cool.
02 - Place chopped kale in a large mixing bowl. Drizzle with 1 teaspoon olive oil and massage the leaves by hand for 1 to 2 minutes until kale softens and turns vibrant green.
03 - In a small bowl or jar, whisk together olive oil, orange juice, lemon juice, lemon zest, honey or maple syrup, Dijon mustard, minced garlic, salt, and black pepper until emulsified.
04 - Add cooled barley, cherry tomatoes, cucumber, red onion, parsley, mint, and dill to the kale. Pour the citrus dressing over the mixture and toss thoroughly to coat all components.
05 - Taste the bowl and adjust seasoning with additional salt or black pepper as needed.
06 - Divide mixture among serving bowls. Top with pumpkin seeds and crumbled feta if desired. Serve immediately or refrigerate for up to 3 days.
# Expert Advice:
01 -
- A bowl loaded with texture and bursts of citrus always feels like a fresh start on the table.
- The dressing clings to each grain and green, making every forkful more vibrant than the last.
02 -
- I learned the hard way: if you don’t cool the barley before mixing, you’ll wilt the herbs into sadness.
- Massaging the kale for even a single minute transforms the whole texture of the bowl.
03 -
- Toasting seeds for just a few minutes enhances every nutty note.
- Whisk the dressing in a jar and shake well for a perfectly smooth pour.