Mediterranean Arugula Barley Salad Recipe

Follow this vegan Mediterranean Arugula Barley Salad Recipe to create an enticing healthy salad that is chockfull of flavors and nutrients. The rich-flavored dressing wraps the arugula leaves and seeps into the wholegrain barley groats. The dried cranberries and sautéed carrot cubes enrich both color and taste for a true Mediterranean creation. Enjoy this delicious salad as an appetizer or a unique side dish for lunch, dinner or even a healthy breakfast.

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Mediterranean Arugula Barley Salad

Kosher Create

This vegan Mediterranean Arugula Barley Salad Recipe combines fresh arugula leaves with sautéed carrots and wholegrain barley groats. The sweet-tangy dressing coats this colorful creation with an array of Mediterranean flavors. Try this healthy salad to enjoy its rich taste and abundance of nutrients.

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Prep Time 5 minutes mins

Cook Time 20 minutes mins

Total Time 25 minutes mins

Course Salad, Side Dish

Cuisine Mediterranean

Servings 3 people

Equipment

• Nonstick Frying Pan
• Pressure Cooker (or medium size pot)

Ingredients

  

Salad Ingredients

• 1/4 cup Wholegrain Barley Groats (soaked for 8 hours)
• 1 cup Carrots (peeled & cubed)
• 1 tsp Olive Oil (for sauteing the carrots)
• 4 cups Arugula Leaves (rocket leaves)
• 1/3 cup Dried Cranberries (organic, without preservatives or added sugar)

Dressing

• 2 tbsp Olive Oil
• 1 tbsp Balsamic Vinegar
• 2 tbsp Fresh Lemon Juice
• 1/2 tsp Lemond Rind
• 1 tsp Minced Fresh Garlic Cloves (about 2 cloves)
• 1/4 tsp Salt (adjust to taste and health requirements)
• 1/8 tsp Ground Black Pepper

Instructions

 

Prepare The Barley

• Soak the barley for 8 hours in 1 1/2 cups of water.
• Rinse and place in a pot with ¾ cup water.
• Bring to a boil and then simmer for 45 minutes – 1 hour or until tender. In a pressure cooker – cook for 20 minutes.
• Cool and drain the water. Set aside.
  

Prepare The Vegetables

• Peel and cube the carrots.
• In a nonstick frying pan sauté the carrots in 1 tsp olive oil until tender. Let cool.
• Wash the arugula leaves thoroughly. Drain well.

Prepare The Dressing

• Gather the ingredients.
  
• Manually blend all the ingredients well. Set aside.
  

Putting The Salad Together

• Gather the ingredients.
  
• Toss the arugula with the prepared barley and carrots.
• Add the dressing and mix well.
• Toss in the cranberries and distribute well.

Notes

¼ cup Wholegrain Dried Barley Groats yields ¾ cooked barley. 

As seen in the above instructions, you can shorten the cooking time by using a pressure cooker. The cooking time listed above refers to cooking the previously soaked barley groats in a pressure cooker.

Keyword Arugula Leaves, Barley, Carrots, Dried Cranberries, Mediterranean, Parve, Rocket, Salad, Vegan, Vegetarian, Wholegrain Dried Barley Groats

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