The summer barley salad is the perfect friend for when you want something fresh but not boring.
It satisfies without weighing you down and keeps you in shape.
A dish that tastes like summer, fragrant and full of flavor.
The star is barley, with its round and shiny grains almost smiling at you from the plate, immediately putting you in a good mood.
This salad is not just a side dish but also serves as a main dish for a quick and healthy lunch.
It’s good right away, but even better after a few hours in the fridge: it becomes more flavorful, more harmonious, and expresses itself best. In short, it’s like certain people: the more you know them, the more you like them.
Barley is rich in fiber, promotes intestinal health, and provides a prolonged sense of satiety, ideal if you want to manage your weight or control blood sugar.
It’s a silent ally that helps you feel light, protected, and… a bit younger!
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- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 5 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Spring, Summer, and Fall
Ingredients for Preparing the Summer Barley Salad
- 12 oz pearl barley
- 4 cups water
- 5.3 oz canned tuna in water
- 8.8 oz cherry mozzarella
- 7 oz cherry tomatoes
- 1/4 white onion
- to taste fine salt
- 4 tbsps extra virgin olive oil
- 1 tbsp apple cider vinegar
- 2 leaves basil
Tools
- 1 Pot
- 1 Colander
- 1 Cutting Board
- 1 Knife
Steps for Preparing the Summer Barley Salad
To prepare the delicious summer barley salad, start by washing the vegetables thoroughly under running water
Rinse the barley in a colander with cold water to remove any impurities.
Bring a pot with plenty of water to a boil and cook the barley for the minutes indicated on the package. Usually for 25-30 minutes
Drain it and immediately cool it under cold water to stop the cooking.
Let it drain well and transfer it to a large bowl.
Meanwhile, cut the cherry tomatoes in half
Place them in a bowl with a pinch of salt, a drizzle of oil, and, if you like, a torn basil leaf. Let them rest while you prepare the other ingredients. They will release the juice that will flavor the barley.
Slice the onion very thinly, and to make it less pungent, soak it in white wine vinegar for 10 minutes
After the time has passed, combine the barley with the cherry tomatoes, add the onion, shredded tuna, and cherry mozzarella. Dress with an emulsion of extra virgin olive oil, apple cider vinegar, and fine salt. Decorate with a few basil leaves and
the summer barley salad is ready to be enjoyed… enjoy your meal!
Storage and Tips
Store the summer barley salad in an airtight container for two days in the fridge.
Not suitable for freezing
To take to the office or on a picnic Put the salad in a large jar to take it out of the house.
Layer like this: barley → cherry tomatoes → tuna → onion → mozzarella → dressing → close.
Mix only when ready to eat: this way it stays fresh and well composed
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FAQ (Questions and Answers)
Can I replace tuna with a plant-based alternative?
Yes, you can replace it with cooked chickpeas or tofu
Is it suitable for someone on a diet?
Yes, with a few adjustments.
Use tuna in water,
Reduce or replace mozzarella with light cheeses or salted ricotta shavings,
Use a little oil and plenty of vegetables!
