Citrus Herb Barley and Spinach Bowl (Printable Version)
Nourishing barley bowl with fresh spinach, citrus, and herbs for a wholesome meal.
# Ingredient List:
→ Grains
01 - 1 cup pearl barley
02 - 3 cups water
03 - 1/2 teaspoon salt
→ Vegetables & Greens
04 - 4 cups baby spinach
05 - 1 cup cherry tomatoes, halved
06 - 1 small cucumber, diced
07 - 1/4 small red onion, thinly sliced
→ Citrus & Herbs
08 - 1 orange, zest and juice
09 - 1 lemon, zest and juice
10 - 1/4 cup fresh parsley, chopped
11 - 2 tablespoons fresh mint, chopped
12 - 1 tablespoon fresh dill, chopped
→ Dressing
13 - 3 tablespoons extra-virgin olive oil
14 - 1 tablespoon honey or maple syrup
15 - 1 teaspoon Dijon mustard
16 - Salt and freshly ground black pepper, to taste
→ Optional Toppings
17 - 1/4 cup toasted sunflower seeds
18 - 1/4 cup crumbled feta cheese (omit for vegan)
# How to Make It:
01 - Rinse barley under cold water. Bring water and salt to a boil in a medium saucepan. Add barley, reduce heat to low, cover, and simmer for 25-30 minutes until tender. Drain excess water and let cool slightly.
02 - In a large mixing bowl, combine cooled barley, spinach, cherry tomatoes, cucumber, and red onion.
03 - Whisk together orange zest and juice, lemon zest and juice, olive oil, honey (or maple syrup), Dijon mustard, salt, and pepper in a small bowl until emulsified.
04 - Pour dressing over barley and vegetable mixture. Toss gently to coat evenly.
05 - Fold in parsley, mint, and dill. Taste and adjust seasoning with salt and pepper as needed.
06 - Divide into bowls and top with toasted sunflower seeds and crumbled feta if desired.
# Expert Advice:
01 -
- The barley creates this incredible chewy nutty foundation that makes you feel satisfied without heavy
- Fresh herbs and citrus wake up everything around them turning simple grains into something restaurant worthy
02 -
- Barley continues absorbing liquid as it sits so the texture will actually improve after an hour in the fridge
- The dressing might seem too acidic at first but the barley really mellows it out beautifully
03 -
- Toasting the sunflower seeds in a dry pan for just a few minutes makes them exponentially more flavorful
- Let the barley cool for at least 10 minutes before mixing so the spinach doesn't wilt completely