When the weather is cold, a big pot of soup simmering on the stove warms the heart. Adding some whole grain barley to the pot will improve your health along with the flavor of any soup or stew you are cooking.
Barley is a good source of fiber, Vitamin B1, magnesium and niacin. Barley also makes a great salad! It's a great grain with a chewy pasta-like consistency that works well in this Mexican-style barley salad.
1 cup pearl barley
1/2 can black beans, rinsed and drained
1/2 green pepper, minced
1/2 red pepper, minced
1 small can whole kernel corn, drained
1 can Ro-tel tomatoes and green chilis
1/2 cup red onion, chopped
1 large carrot, chopped fine
1 Tbsp. canola oil
1/2 tsp. ground cumin
1/4 cup water
1 Tbsp. sugar (or to taste)
1/4 cup freshly squeezed lime juice
1/2 tsp. lime zest
1/4 cup chopped fresh cilantro (or parsley)
1 tsp. red wine vinegar
2 Tbsp. canola oil
1 Tbsp. Cholula Hot Sauce (or to taste)
Salt and Pepper
Rinse barley in cold water. Add to saucepan with 2 cups water and 1/2 tsp. salt. Bring to a boil, reduce heat to low, cover and simmer until barley is tender, about 30 minutes. Remove from heat and chill.
In a large bowl combine cooked barley, black beans, green and red peppers, corn, celery, red onion, carrot, Ro-tel tomatoes (undrained), 1 Tbsp. canola oil, salt, pepper and cumin. Mix to combine.
In a small bowl, whisk together the water, sugar, 2 Tbsp. canola oil, lime juice, hot sauce, cilantro, lime zest and red wine vinegar. Pour dressing over barley mixture and toss to combine. Refrigerate until chilled.
This salad just gets better the longer it sits. Go perfect with any Mexican meal or great to bring to a party!