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Food For Thought: Barley Summer Salad

May 21st, 2013

Barley_summer_salad“Food for Thought, brought to you by the Oregon State Student Health Services Dietitian Lynn Cordes, MS, RD, LD and OSU dietetic intern Sherry Farley”

This is a refreshing dish delicious anytime of the year but especially in the summer when most veggies are at their peak. It’s also a great opportunity to add a greater variety of more nutritious whole grains to your diet. Also remember that cooking is an experiment. So be bold and explore the endless opportunities to incorporate other fresh veggies not listed for added textures and flavors.

Food Hero Recipe

barley summer salad Label_2Ingredients
1 cup dry barley
3 cups water
1⁄4 cup dried cranberries
1 cup fresh blueberries
1 cup sweet snap peas
1⁄2 cup red bell pepper, chopped
2 cups apples or another fresh fruit or veggie, chopped
1⁄2 cup green onions, sliced thin
1 tablespoon vinegar
3 tablespoons vegetable oil
1⁄4 cup lemon or lime juice

Place barley and water in a medium saucepan. Bring to a boil, then turn to low. Cook covered for 45 minutes.
Rinse cooked barley briefly in cold water. Drain.
Add remaining ingredients. Toss well.
Season with salt and pepper.
Refrigerate leftovers within 2 hours.

Substitute different fruits and vegetables in season.
Add nuts or seeds for added protein.

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