Mediterranean Whole-Grain Salad

One of my favorite things to eat in the summer is salad. I'm not talking about boring lettuce salads, but delicious and satisfying salads! Today's salad is filled with whole grains and protein and can be customized with whatever ingredients you have in your refrigerator!

Previous Summer Salads

If you haven't spent time with me on YouTube, what are you waiting for? I have over 250 videos on topics such as Healthy Recipes, Herbal Remedies, Meditations, Weight Loss, Making Your Home Your Sanctuary, and other self-care and well-being topics. But today we are talking about Summer Salads, so check out these salads that I've previously shared.

Chickpea and Lentil Salad

A Simple Summer Salad Recipe

Chickpea and Tomato Salad Recipe

Cold Greek Tortellini Salad

Healthy Broccoli Salad Recipe

Corn and Tomato Salad

Watch Me

https://youtu.be/V2yAwCF7ljQ

The "Recipe"

Most of the recipes I provide are mere guidelines. I always invite you to improvise and make a recipe your own. Change it up to use whatever ingredients you have on hand or to use whatever is in season.

Let's start with the blueprint:

Barley to form the salad's base. I had intended to make this salad with Farro, but the grocery store didn't have any, so I used Barley instead. Bulgar wheat or quinoa would have worked well too! The quantity really depends on how much salad you want in the end.

Diced Vegetables to add color, variety, and seasonality. Use whatever you have and like. I prefer to use whatever is 'in-season'. This is a great place to use leftover grilled veggies.

Protein Sources to make the salad a meal. Use multiple protein foods for a well-rounded salad. I used white beans, mozarella balls, feta crumbles and then served this salad with some cooked shrimp.

Fresh Herbs to add more freshness. Some of my favorites are parsley, dill, cilantro, basil, and chives. Be sure the herbs complement the dressing. For example, dill and lemon go great together. Basil inspires Mediterranean flavors, while cilantro leans toward Asian or Mexican flavors. Parsley and chives are pretty universal.

Dressing of choice. You can use a bottled dressing if you prefer, but I'm a fan of making a quick dressing from scratch. If you need inspiration, watch THIS!

Ingredients

• 3/4 cup uncooked barley (or grain of your choice)

• 1/4-1/2 red onion, diced

• sun-dried tomatoes, julienned

• kalamata olives, halved

• 1 grilled zucchini

• 1/2 can white beans, rinsed

• fresh mozzarella pearls

• fresh basil and parsley

Dressing

• 2 TBSP red wine vinegar

• 1 TBSP balsamic vinegar

• 1 tsp honey

• 1 clove of garlic, minced

• 1-2 tsp Dijon mustard

• salt and pepper to taste

Garnish

• feta crumbles

• additional basil

Directions

1. Cook the barley following package directions. Drain off any residual water and allow the barley to cool.

2. In a large serving bowl, combine the ingredients.

3. Mix together the dressing ingredients and pour over the salad. Note: you may not need all of the dressing.

4. Toss the salad together and allow it to chill in the refrigerator for 30 minutes before serving.

Serve with additional herbs and a sprinkle of feta cheese. Serve with sauteed shrimp, grilled chicken or baked tofu.

I like to have a piece of whole wheat bread or toast on the side.

Variations

Feel free to change up the ingredients however you see fit! There are so many ways to change up this salad recipe.

• If you aren't a fan of barley, use farro, bulgar wheat, or quinoa. Even whole grain orzo would work!

• Any veggie you have and like can work. Choose seasonal veggies if possible. Keep it fresh with cucumber, grape tomatoes, raw cauliflower, and zucchini.

• Add more flavor and variety by roasting and grilling some of your veggies. Grilled zucchini, mushrooms, eggplant, and roasted red peppers would all be delicious.

• Make it gluten-free by choosing a gluten-free grain, like quinoa.

• Make it vegan by skipping the cheeses and the honey.

• Change the whole flavor profile and lean into that:

  • Asian - include snap peas, radishes, edamame, marinated tofu, and/or sprouts. Make an asian inspired dressing that uses garlic, ginger, soy sauce, and sesame oil. Garnish with chopped scallions and sesame seeds.

  • Mexican/Tex-Mex - Instead of white beans, use pinto or black beans. Include roasted butternut squash, jalapeño, fresh corn, tomatoes, and lots of cilantro. Make a dressing using lime juice, cumin, and chili powder.

    
    

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