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.

We hope to enjoy this salad and invite you to try our Mediterranean Fresh Fig Salad Recipe and Mediterranean Lettuce Avocado Salad Recipe. For more options, feel free to browse our SALADS & SPREAD section.

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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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