Simple secrets to extraordinary recipes: 2 hearty salads with barley

When's the last time you considered barley as the ultimate salad topper? Now's your chance. Brimming with nutrients and a perfectly nutty taste, here are two ways to try it in salads.

Need to fill out a meat-based meal? Serve a grain salad on the side. Even more versatile than pasta salads, grain salads welcome a range of additions from vegetables and fruits to cheeses. Dried cranberries lend a sweet and colourful contrast to the briny tang of feta cheese in this Mediterranean version of barley salad.

Preparation time: 15 minutes

Cooking time: 20 minutes

Serves 4

Salad

• 250 g (1 c) quick-cooking barley
• 250 g (1 c) crumbled feta cheese
• 250 g (1 c) diced seeded cucumber
• 250 g (1 c) diced seeded green pepper
• 125 g (1/2 c) dried cranberries
• 75 g (1/3 c) finely chopped red onion
• 50 g (1/4 c) thinly sliced fresh basilDressing
• 45 ml (3 tbsp) fresh orange juice
• 15 ml (1 tbsp) fresh lemon juice
• Grated zest of 1 orange
• 3 ml (3/4 tsp) salt
• 1 ml (1/4 tsp) freshly ground black pepper
• 50 ml (1/4 c) extra-virgin olive oil1. For the salad, cook the barley according to the package directions. Transfer to a medium bowl and cool for 5 minutes.

  2. Stir in the cheese, cucumber, pepper, cranberries and onion.

  3. For the dressing, in a large bowl, whisk together the orange juice, lemon juice, orange zest, salt and pepper. Slowly whisk in the oil until combined.

  4. Add the barley mixture and toss well. Stir in the basil and serve.

To give this salad your own touch, switch up the dried fruit and herbs. Try raisins or cherries instead of  cranberries, and parsley instead of basil.

We often think of barley as a soup ingredient, but it makes great salads, too. Think of it as a chewier, heartier rice salad. Cooking the barley in carrot juice instead of plain water adds sweetness and a golden glow that ­perfectly complements the black beans, ­avocado, and tomato.

Preparation time: 10 minutes
Cooking time: 20 minutes
Serves 4

• 250 ml (1 c) carrot juice
• 2 ml (1/2 tsp) dried thyme
• 0.5 ml (1/8 tsp) cayenne pepper
• Salt
• 125 g (1/2 c) quick-cooking barley
• 45 ml (3 tbsp) fresh lemon juice
• 15 ml (1 tbsp) olive oil
• 575 g (19 oz) canned black beans, rinsed and drained
• 250 ml (1 c) fresh diced tomatoes
• 125 g (1/2 c) peeled, pitted and diced avocado1. Combine the carrot juice, thyme, cayenne and salt to taste, in a medium pot. Bring to a boil over medium heat, add barley, then reduce to a simmer. Cover and cook until the barley is tender, about 15 minutes.

  2. Meanwhile, whisk together the lemon juice and oil in a large bowl. Transfer the barley and any remaining liquid to the bowl with the lemon juice mixture. Toss to coat.

  3. Add the beans and tomatoes and toss to combine. Add the avocado and gently toss. Serve at room temperature or refrigerate for up to two days. For best flavour, remove from the refrigerator 20 minutes before serving.

You can make this salad with brown rice in place of the barley, if you like.

• Add 125 millilitres (1/2 cup) chicken broth to the carrot juice mixture and cook until tender, about 45 minutes.
• You can also use red kidney beans or pinto beans instead of the black beans.

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