Summer Barley Blue Salad
This recipe embodies all that’s light, bright, and fresh about summer. It can will warmer days if they’re not already upon you. Don’t be stingy or shy with any of the ingredients—blueberries, herbs, and ricotta salata most of all! These flavors and textures work incredibly well in combination.
- 1 c. pearled barley (see TIP A below), rinsed and uncooked
- 5-6 c. water
- 3 tsp. kosher salt, divided
- 3 tbsp. grapeseed or canola oil
- 1/4 c. unsalted pepitas or sunflower seeds
- 1/4 tsp. fresh ground black pepper, divided
- 1 large garlic clove, minced or grated
- zest and juice of 1 lemon
- 1 tbsp. pure maple syrup
- 1 tbsp. apple cider vinegar
- 1/2 dry pint fresh blueberries
- 2/3 c. chopped fresh basil
- 2/3 c. chopped fresh mint
- 2 c. fresh baby arugula leaves
- 4 oz. ricotta salata cheese, shaved or crumbled
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Bring thoroughly rinsed barley, water, and 2 teaspoons kosher salt to a vigorous boil in a medium saucepan. Then reduce heat to medium-low to maintain a gentle boil and let cook until the grains are al dente (typically 20-25 minutes for pearled barley). When done, drain off any excess liquid.
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Meanwhile, warm the grapeseed or canola oil in a small skillet over medium heat. Add the pepitas or sunflower seeds, 1/2 teaspoon kosher salt, and 1/8 teaspoon black pepper (reserve remaining salt and pepper). Stir the seeds until they become lightly toasted and fragrant, about 2-3 minutes. Once done, immediately pull the skillet from the heat and use a slotted spoon to transfer the toasted seeds to a small bowl. Pour the reserved oil into a large mixing bowl.
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Add the minced or grated garlic clove, lemon juice and zest, maple syrup, and apple cider vinegar to the bowl with the reserved oil. Whisk until well blended.
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When ready, add the drained and warm cooked barley to the dressing (adding the barley warm will allow it to better absorb the flavors of the dressing). Stir to coat the barley in the dressing. Let sit at least 5-10 minutes to cool slightly. Then add the blueberries, chopped herbs, and remaining 1/2 teaspoon kosher salt and 1/8 teaspoon black pepper. Gently stir again. Immediately before serving, gently toss in the fresh arugula, ricotta salata, and toasted pepitas or sunflower seeds. Enjoy!
TIP A: The benefit of pearled barley is that it keeps longer and cooks faster than whole grain barley. "Pearled" simply means that the grains were polished to remove or partially remove the outer bran layer that tends to turn rancid a lot earlier than the rest of grain. Barley (like farro) is unique relative to other grains in that its nutrients are fairly evenly distributed. Thus, even when the barley bran is polished away, a lot of healthy nutrients still remain. Bottom line, pearled barley is still very nutrient-rich and much better for you than many other processed grains. It typically cooks in about 20-25 minutes vs. 50-60 minutes for the whole grain variety. If you choose to go with whole grain barley, just be sure to adjust your cooking time.