(MENAFN- The Peninsula)
The Washington Post
This recipe is an invitation to see barley in a new light - the bright light of summer. The grain is so commonly associated with belly-warming winter soup, it's like a popular sitcom actor who is forever pigeonholed into the one narrow role that made them famous. This dish lets the supremely healthful grain show off its true versatility.
Just like farro or quinoa, barley is excellent when cooked and chilled - it's tender and mildly nutty, with a delightful chew - and it begs to be tossed with crisp, colorful produce for a change.
To cook barley, you simply boil it in water until it's tender, then drain it and let it cool. The cooking time will depend on the type of barley you have, so it's best to follow the directions on the package. Choosing it at the store can be daunting because the three main varieties have somewhat cryptic names: hulless, hulled and pearled.
Hulless barley is a variety that grows without a hull, hence the name, so it barely needs any processing before being packaged. Hulled barley is the traditional variety, with its tough hull removed but bran kept intact. And pearled barley has been polished to remove both the hull and bran layers. Hulless and hulled barley are both considered whole-grain and have a somewhat deeper flavor and longer cooking time, while pearled barley, which is not a whole grain, has a milder taste and cooks more quickly.
All barley varieties are rich in beta glucan, a type of soluble fiber, which offers bona fide health benefits, including supporting gut health and helping to reduce cholesterol, so get whatever type you prefer or is available.
In this recipe, the grain eschews the soup pot in favour of a big, colorful salad bowl, with black beans, chunks of crunchy red cabbage, juicy tomatoes, crisp cucumber, and quick-pickled radishes and red onion. Those pickled vegetables take the salad to another level, offering an exciting pop of tanginess and crunch throughout. Tossed with a bright lemon-olive oil dressing and topped with slices of buttery avocado, it's a substantial meal that sings of summer.
Try it and experience for yourself how beautifully barley shines in salad, too.
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Barley and Black Bean Salad With Pickled Vegetables
2 to 4 servings (makes about 6 cups)
Total time: 20 mins
This barley and black bean salad shows that the humble grain can shine in more than soup. Like other grains, it's ideal cooked and chilled in salads, too - tender and mildly nutty, with a delightful chew. Along with black beans, it's joined by crunchy red cabbage, juicy tomatoes, crisp cucumber, and quick-pickled radishes and red onion. Topped with sliced avocado, the salad is a substantial meal that shows off barley's immense versatility.
Make ahead: The barley needs to be cooked and completely cooled before making the salad, at least 1 1/2 hours and up to 4 days in advance.
Storage: Refrigerate the pickled vegetables for up to 1 week. Refrigerate the salad, minus the avocado, for up to 3 days.
INGREDIENTS
1/3 cup white vinegar
1/4 cup water
3 teaspoons honey, divided
1/2 teaspoon fine salt, divided, plus more to taste
1/2 cup thinly sliced red onion (half-moons)
1/4 cup thinly sliced radishes, halved if large
2 tablespoons extra-virgin olive oil
1 tablespoon plus 1 1/2 teaspoons fresh lemon juice
1/8 teaspoon freshly ground black pepper
1 1/2 cups cooked and chilled barley, any kind (from about 3/4 cup uncooked; see Notes)
1 (15-ounce) can reduced-sodium black beans, drained and rinsed (1 1/2 cups)
1 cup coarsely chopped red cabbage
1 cup halved grape or cherry tomatoes
1 cup sliced cucumber, halved if large and peeled if desired
1 medium ripe avocado, halved, pitted, peeled and sliced
STEPS
In a medium bowl or a 2-cup jar, whisk together the vinegar, water, 2 teaspoons of the honey and 1/4 teaspoon of the salt until the honey dissolves. Add the onion and radishes and marinate for 20 minutes at room temperature, or cover and refrigerate the dressing until needed.
In a small bowl, whisk together the oil, lemon juice, the remaining 1 teaspoon of honey, the remaining 1/4 teaspoon of salt and the pepper until emulsified.
In a large bowl, combine the barley, beans, cabbage, tomatoes and cucumber. Drain the onions and radishes (keep the vinegar mixture in the refrigerator for another use, if you like), and transfer to the bowl with the barley. Add the dressing and gently toss to combine. Taste, and season with additional salt, if desired. Top with slices of avocado and serve.
Substitutions: Barley >> freekeh, farro, brown rice or another hearty cooked grain of your choice. White wine vinegar >> rice vinegar. Honey >> maple syrup or agave. Red cabbage >> green or napa cabbage. Canned black beans >> home-cooked black beans.
Notes: To cook the barley, bring a small pot of lightly salted water to a boil, add 3/4 cup barley and cook according to the package instructions until tender. Drain, and let cool completely before using.
Nutrition per serving (1 1/2 cups), based on 4: 378 calories, 56g carbohydrates, 0mg cholesterol, 13g fat, 13g fiber, 10g protein, 2g saturated fat, 343mg sodium, 6g sugar
This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian's or nutritionist's advice.
From cookbook author and registered dietitian nutritionist Ellie Krieger.
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