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Beet and Barley Salad

beet salad recipe, beet and barley salad recipe

Easy Home Cooking Contest Recipe Winner 2018 – Grand Prize Winner!

Sonia, in Windsor, Ontario, took advantage of Ontario produce and her own garden herbs to make this dish that was a hit with her family.  Everybody will enjoy the vibrant pink colour as well.  Barley is a great addition to recipes to add some texture and is a wonderful combination with beets.                                  

Preparation Time: 20 minutes

Cook Time: 30 minutes

Serves: 8

Tips

  1. The salad will turn the vegetables and barley pink.
  2. Salad can be covered and refrigerated for up to 2 days.
  3. One quarter cup (1/4 cup) uncooked barley will make about a half a cup (1/2 cup) of cooked barley.

Ingredients

Pot or pearl barley

1/4 cup (60 mL)

Water

1 cup (250 mL) 

Sliced red beets, drained and chopped

3 cans (14 oz/398 mL each)

Aged balsamic vinegar

3 tbsp (45 mL) 

Fresh mint 2 tbsp (30 mL)
Salt

1 tsp (5 mL)

Pepper

1/2 tsp (2 mL) 

Diced cucumber

1 cup (250 mL), about 1/2 large

Carrots, chopped

1/2 cup (125 mL), about 1 medium

Green onions, chopped

1/2 cup (125 mL), about 4-5 pieces

Crumbled goat cheese

1 cup (250 mL) 

Directions

  1. Wash hands with soap and warm water for 20 seconds.  Clean all countertops and equipment used for food preparation.
  2. Combine barley and water in a small saucepan and bring to a boil. Reduce heat; cover and simmer for about 30 minutes or until barley is tender.
  3. Meanwhile, gently rinse cucumber, green onions and mint under cool running water.  Scrub the carrot with a clean vegetable brush.  Dice cucumbers and place in a bowl.  Chop the green onions, carrot and mint; add to the same bowl.
  4. Drain the cooked barley and rinse with cold water; drain well.
  5. In another large bowl, combine beets with vinegar, salt and pepper.  Stir in cucumber, green onions, carrots, mint and cooked barley. Add goat cheese to serve.

Nutrition information per serving: 

Calories: 135 kcal

Protein: 6 g

Fat: 5 g

Carbohydrate: 19 g

Fibre: 5 g

Sodium: 664 mg 

Calcium: 66 mg

Iron: 4 mg

Last Update – January 30, 2024

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