Bean and Barley Tabbouleh
This Bean and Barley Tabbouleh is a fresh, vibrant salad that is perfect for brightening up any meal. It’s light yet satisfying, bursting with crisp veggies, nutty barley, and zesty herbs.
Servings 4 people
Calories 265kcal
Equipment
- Large Mixing Bowl
- Cutting Board
- Sharpened Knife
- Whisk
Ingredients
- ½ cup uncooked barley , cooked according to package directions (*see note)
- 4 tablespoons olive oil , extra virgin
- 1 garlic clove , finely grated or minced
- 3 tablespoons lemon juice
- ½ teaspoon sea salt , plus more to taste
- Freshly ground black pepper to taste
- ¾ cup canned white beans (navy, cannellini, great northern)
- ¼ cup chopped roasted almonds (or preferred nuts or seeds) *optional
- ¾ cup diced cucumber (Persian or English works best)
- ¾ cup finely diced ripe tomatoes
- 3 scallions thinly sliced (white and green parts)
- 1.5 cups chopped flat-leaf parsley
- ¼ cup finely chopped fresh mint leaves
Instructions
- In a large bowl, whisk together the olive oil, lemon juice, garlic, salt, and black pepper.
- Add 1 cup cooked barley and toss until well-coated (save remaining barley for another recipe).
- Fold in the white beans, almonds, cucumber, tomato, and scallions.
- Gently fold in the parsley and mint. Taste and adjust seasoning — you may want to add more lemon juice, salt, or olive oil to suit your preference. Serve at room temperature or chilled. (Optional: Letting the salad rest for 10 minutes after mixing helps the flavors meld and improves the overall texture)
Notes
Barley Cook Time: Cook times vary by brand and variety due to differences in processing and grain size—pearled barley may take 25-30 minutes, hulled 40-50 minutes. Follow package instructions and check for doneness, as recipe times are a guideline. ½ cup of uncooked barley yields 1½ cups cooked—use only 1 cup and save the rest for another use (it freezes well). Add a pinch of salt to the cooking water. Cool completely before mixing. See the post above for various grain substitutes.
Chop herbs finely but gently: Use a sharp knife to avoid bruising. You want the herbs evenly distributed, not watery or compacted.
Chop Evenly: Dice cucumbers and tomatoes into uniform pieces for a balanced bite and clean presentation.
Nutrition
Serving: 8oz | Calories: 265kcal | Carbohydrates: 28g | Protein: 8g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Trans Fat: 0.003g | Sodium: 228mg | Fiber: 7g | Sugar: 2g
