Barley salad with lots of colorful and tasty vegetables, a very simple dish, great for the warm season, which can also be prepared in advance. You just need to boil the barley and add the vegetables you prefer, in this case, I had peppers, zucchinis, onion, mushrooms, peas, and cherry tomatoes… then I seasoned with Taggiasca olives, capers, and fresh herbs. Try this recipe, it is very tasty and can be customized and enriched with the ingredients you like most.
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- Difficulty: Very easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 2People
- Cooking methods: Stovetop
- Seasonality: Spring, Summer
- Energy 208.13 (Kcal)
- Carbohydrates 47.16 (g) of which sugars 6.28 (g)
- Proteins 9.70 (g)
- Fat 1.45 (g) of which saturated 0.18 (g)of which unsaturated 0.35 (g)
- Fibers 10.54 (g)
- Sodium 172.94 (mg)
Indicative values for a portion of 9 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 5.29 oz pearl barley
- 1 bell pepper
- 2 zucchinis (small)
- 3.53 oz champignon mushrooms
- 2.12 oz peas (already cooked)
- 6 cherry tomatoes
- Half red onion
- 2 tbsp Taggiasca olives
- 1 tbsp capers (to taste)
- herbs (basil, thyme, parsley or others)
- extra virgin olive oil
- salt
Tools
- Bowl
- Pan
- Pot
- Strainer
- Cutting board
Preparation
Rinse the barley in cold water, then cook it in boiling water for 30-35 minutes, or until tender. Remember to salt the water halfway through cooking.
Once ready, drain it and place it in a bowl.
While the barley is cooking, clean the bell pepper by removing the stem and seeds, wash it and cut it into strips.
Trim the zucchinis and slice them into rounds. Place them in a pan with the peppers, add a drizzle of oil and a pinch of salt, and cook for a few minutes over high heat, so they remain crisp.
Clean the mushrooms by removing the earthy part. Wipe them with a damp cloth and slice them. Cook them in a pan with extra virgin olive oil and a pinch of salt, until they have evaporated their water.
Wash and chop the tomatoes, peel the onion and slice it into rings. Wash the herbs and chop them roughly.
Combine all the ingredients in the bowl with the boiled barley: the peppers, zucchinis, mushrooms, peas, tomatoes, capers, olives, onion, and herbs.
Mix well, adjust the salt if necessary, and add a drizzle of raw oil.
The barley salad with vegetables is ready, you can serve it immediately, or let it season in the refrigerator for an hour or two. It is excellent both cold and at room temperature.
Tips and Notes
You can customize the vegetables to your taste, based on what you have and the season. You can also add oil-preserved vegetables (mushrooms, artichokes, sun-dried tomatoes, etc.).
For flavor, you can use basil, thyme, oregano, mint, parsley, or other herbs to taste.
You can also use quick-cooking barley, or replace it with spelt.
You can enrich the salad with feta, tuna, or boiled eggs.
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