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Chilled barley salad with fresh vegetables and herbs is a light mediterranean lunch option. This vegetarian dish is high in fiber, perfect for a healthy family salad or calorie deficit meal plan.
Rinse the pearled barley thoroughly, then add it to a medium pot with 3 cups of water and a pinch of salt. Bring to a boil over medium-high heat, then reduce to a simmer and cook uncovered for 20–25 minutes until tender but still with a slight bite.
Drain the cooked barley and spread it on a tray to cool quickly, ensuring grains stay loose and don't clump. Let it chill for at least 10 minutes.
Dice cucumber, cherry tomatoes, red bell pepper, and red onion into uniform, bite-sized pieces for optimal texture and consistent flavor distribution.
In a large mixing bowl, combine the cooled barley, chopped vegetables, and fresh chopped parsley.
Drizzle the extra virgin olive oil, lemon juice, salt, and black pepper over the salad. Toss gently but thoroughly with a spatula, ensuring every grain is coated without crushing the vegetables. Taste and adjust seasoning; refrigerate to chill before serving.
