BARLEY AND ROASTED MUSHROOM SALAD
This Barley and Roasted Mushroom Salad is a nutrient-rich dish packed with the earthy goodness of mushrooms and the hearty chewiness of barley. Roasting mushrooms enhances their deep umami flavour, while a touch of olive oil, garlic powder and lemon juice creates a simple yet vibrant dressing. This salad is a perfect balance of textures and flavours, making it ideal for a wholesome lunch or light dinner. Barley is a fibre-rich grain that adds a nutty undertone, while mushrooms bring a delicious, meaty bite. Whether served warm or cold, this salad is satisfying, nourishing and easy to prepare. It pairs well with grilled proteins or stands alone as a delicious plant-based meal. The recipe is meal-prep friendly and can be made in advance for a quick, healthy option throughout the week.
RECIPE CATEGORY
Lunch, Dinner, Main Course, Side
SERVING SIZE
1
CUISINE
Mediterranean, European
PREPARATION/TECHNIQUES
Roast, Simmer, One-Pot Wonders
OCCASION/HOLIDAY
Meal Prep, Quick Lunch, Family Meals, Healthy Eating
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Dairy Free, High Fibre, Quick & Easy
DISH TYPE
Salad
INGREDIENTS
- ¼ cup cooked barley
- ½ cup mushrooms, roasted
- ½ teaspoon olive oil
- ¼ teaspoon garlic powder
- ½ teaspoon lemon juice
FULL NUTRITIONAL INFORMATION
- Calories: 150 kcal
- Protein: 4.8 g
- Carbohydrates: 28.6 g
- Sugars: 1.2 g
- Fibre: 4.6 g
- Fat: 3.5 g
- Saturated Fat: 0.4 g
- Sodium: 90 mg
- Potassium: 320 mg
PREPARATION
- Preheat The Oven: Set the oven to 200°C (400°F) and line a baking tray with parchment paper.
- Prepare The Mushrooms: Toss the sliced mushrooms with olive oil and a pinch of salt, then spread them evenly on the baking tray.
- Roast The Mushrooms: Bake for 15-20 minutes, flipping halfway through until they turn golden brown and slightly crispy.
- Cook The Barley: If it is not pre-cooked, simmer the barley in water or broth until tender, then drain any excess liquid.
- Mix The Salad: In a bowl, combine the cooked barley and roasted mushrooms.
- Season The Dish: Sprinkle garlic powder over the mixture and drizzle with lemon juice.
- Toss And Serve: Stir well to coat everything evenly and enjoy warm or chilled.
PREP TIME
5 minutes
COOKING TIME
20 minutes
TIPS
- Boost Flavour: Roast mushrooms with a splash of balsamic vinegar for extra depth.
- Meal Prep Friendly: Make a larger batch and store portions for quick lunches.
- More Protein: Add chickpeas, tofu or grilled chicken for extra sustenance.
- Texture Variety: Sprinkle toasted nuts or seeds for a crunchy element.
- Dressing Option: Toss with tahini dressing for a creamy touch.
VARIATIONS
- Mediterranean Style: Add sun-dried tomatoes, olives and feta (or vegan alternative).
- Spiced Version: Season with smoked paprika and cumin for an earthy twist.
- Leafy Addition: Mix in arugula or baby spinach for extra freshness.
- Zesty Upgrade: Substitute lemon juice with a splash of red wine vinegar.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the fridge for up to 4 days.
- Freezing: It can be frozen for up to 1 month, though it is best enjoyed fresh.
- Reheating: Warm in the microwave or enjoy cold as a refreshing salad.