Barley Salad/Healthy Weight Loss Barley Salad/Summer Special Barley Salad

Barley Salad made with fresh vegetables is refreshing, light and filling salad that keeps us going throughout the day. If we have weight loss in our wish list, then including Barley in our diet is a vital step. Barley is available as either whole or pearled. Whole barley retains all the nutrients and fiber; pearled barley is more readily available in most supermarkets. Pearled barley has the bran layer removed, is steamed and polished, so they cook faster.

 Barley can be consumed in different ways like barley soup, barley porridge, barley water or it can be used in place of white rice as well. To be honest, barley has not been my first choice to make salad or replace it with rice, but once I tried barley salad, I just got hooked to it. Do try this Barley Salad and post your comments here. Meanwhile also try out other interesting Salad varieties here.

Here’s how to make Barley Salad with step by step photos…

What is Barley?

Barley is a grain that’s belongs to the grass family, and people have been cultivating and eating this nutty, delicious whole grain for thousands of years. Barley is a cereal grain commonly used in breads, stews, soups and sometimes as a side to enjoy with the main dish. Barley is rich in potassium, folate, Vitamin B-6, iron and fibre. It is highly recommended for good heart health and to control blood pressure.

Pearl Barley

Benefits Of Barley

Lowers Cholesterol: Barley is naturally rich in fibre and antioxidants, which supports heart health by helping to manage bad cholesterol [LDL] levels.

Regulates Blood Sugar: The high fibre content in barley slows the digestion and absorptions of carbohydrates, preventing share sugar spikes. Consuming barley water helps in lowering blood sugar levels for several hours.

Boosts Digestion: Barley is loaded with soluble and insoluble fibres which aids in improved bowel regulation, acts as a prebiotic to feed healthy gut bacteria.

Strengthens Bones: Barley contains crucial minerals like phosphorous, magnesium and manganese which supports bone density and helps prevents conditions like osteoporosis.

Aids Weight Management: Barley has low glycaemic index and helps us feeling full for longer period, this in turn prevents overeating and aids in weight loss.

Other Salad Varieties that might interest you…

Moroccan Carrot Salad

Mixed Vegetable Salad/Vegetable Salad

Carrot Moongdal Salad

Horsegram Salad/Kollu Salad

Peanut Chaat Salad

Cucumber Capsicum Salad

Cucumber Tomato Salad

Sprouted Moong Dal Salad

Chickpea Salad/Kondakadalai Salad

Grilled Pineapple

Grilled Eggplant Salad

Pineapple Salad

Buttered Popcorn/Sweet Corn Cup

Now all that said let's move on to see how to make Barley Salad.

Ingredients

Barley	1 cup
Onion	½ onion
Cucumber	½
Yellow Bell Pepper	½
Red Bell Pepper	½
Carrot	1 big
Tomatoes	1
Red Chilli Flakes	½ tsp
Cumin Powder	½ tsp
Cilantro/Coriander Leaves	2 tbsp finely chopped
Lemon Juice	1 tsp
Salt	As needed

Preparation Time: 20 minutes                             Recipe Category: Accompaniment

Cooking Time: 10-15 minutes                                Recipe Cuisine: Indian

Author: Priya Anandakumar                               Soaking Time: 4-6 hours

Preparation:  

Cut and wash all the vegetables into small cubes and keep it ready. Wash  the carrot, grate and keep it aside.

Method:           

Wash the barley thoroughly with water and drain it.

Add fresh water and soak for about 4 -6 hours. If you are planning to make the salad in the morning, then soak barley overnight.

Cooking Barley:

Barley can be cooked in two different ways.

Cooking directly on stove: Heat about 6 cups of water in a pot with little salt. When water comes to boil, add the soaked and washed barley and let it cook on low-medium flame for about 25-30 minutes. Barley should be cooked but should not be mushy.                                            

Cooking in Pressure Cooker: Add washed barley to the pressure cooker along with 4 cups of water and little salt. Let it cook for 5 whistles and switch off the stove.

Let the steam from pressure cooker release completely, drain the barley and save the water. This water can be used to make lemonade or you can drink it plain as such.

Wash the barley in running water to remove the excess starch. Drain the water completely and keep it aside.

To Make Salad:

Add the washed barley to a wide bowl.

Add the chopped onions, cucumber, red bell pepper, yellow bell pepper, tomatoes and grated carrots.

Give a good stir.

Add ½ red chilli flakes. You can adjust the amount of chilli flakes according to your family needs.

Add ½ tsp of roasted and ground cumin powder.

Add ¼ tsp of salt.

Add finely chopped cilantro/coriander leaves.

Finally add few drops of lemon juice.

Give a good stir, healthy refreshing and filling Barley Salad is ready to be enjoyed.

Thank you all for visiting my space, please come back again for more interesting, healthy and refreshing Salad Recipes.

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Have a great day and enjoy.

Until then I am signing off…