Ingredients
Salad
- ⅓ cup dry pearl barley, rinsed (or 1 cup cooked)
- 2 cups cooked beans or ¾ cup dried beans, cooked
- 1 cup cooked French lentils or green or brown lentils (or ½ cup dried lentils, cooked)
- 1 ½ cups finely chopped kale
- ½ cup grated carrots (about 1 medium carrot)
- ¼ cup finely chopped shallots or red onion
- 2 tablespoons chopped parsley
- Pumpkin seeds to taste (optional)
Herb Dressing
- 1 tablespoon mellow miso (white miso or chickpea miso)
- 2 tablespoons lemon juice, plus more to taste
- 1 teaspoon date syrup or maple syrup
- 1 teaspoon Dijon mustard
- 1 clove garlic
- ½ cup fresh parsley
- ¼ cup fresh basil or mint (4 large leaves)
- 2 tablespoons water, plus more as needed
- Salt or salt substitute to taste
Instructions
- Cook Barley: Prepare the barley by cooking it according to the package instructions. Once cooked, drain any excess water and allow it to cool to room temperature.
- Prepare Beans and Lentils: If using canned beans and lentils, rinse and drain them thoroughly to remove excess sodium and preserve flavor.
- Combine Salad Ingredients: In a large bowl, mix the cooked barley, beans, lentils, finely chopped kale, grated carrots, chopped shallots or red onion, and chopped parsley until evenly combined.
- Make the Herb Dressing: In a blender or food processor, combine miso, lemon juice, date syrup or maple syrup, Dijon mustard, garlic, fresh parsley, basil or mint leaves, and 2 tablespoons of water. Blend until smooth and creamy. Add additional water if the dressing is too thick. Adjust seasoning by adding more lemon juice and salt to taste.
- Toss Salad with Dressing: Pour the dressing over the salad mixture and toss well to ensure every ingredient is coated evenly.
- Add Pumpkin Seeds: Stir in pumpkin seeds if using, to add a pleasant crunch and extra nutrients.
- Serve: Serve the salad at room temperature or chilled according to preference.
Notes
- The barley can be cooked in advance and stored in the refrigerator for up to 3 days.
- You can use any variety of beans you prefer, such as chickpeas, black beans, or cannellini beans.
- For a nut-free version, omit the pumpkin seeds or substitute with toasted sunflower seeds.
- The dressing can be made ahead and kept refrigerated for up to 2 days.
- If you prefer a spicier dressing, add a pinch of cayenne pepper or a dash of hot sauce to the blend.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Vegetarian
- Diet: Vegetarian
