Pearl Barley and Kale Salad

With pleasure! The pearl barley and kale salad is a nutritious and healthy dish, perfect for a summer lunch or as a hearty side. Here’s how to prepare it.

Ingredients

• 150 g pearl barley
• 200 g kale, cut into strips
• 10 cherry tomatoes, halved
• ½ cucumber, cut into cubes
• 1 carrot, peeled and cut into cubes
• 30 g walnuts, coarsely chopped
• 50 g feta or salted ricotta, crumbled (optional for a vegan version)
• Extra virgin olive oil
• Juice of 1 lemon
• Salt and pepper to taste
• Fresh aromatic herbs, such as parsley or basil, chopped (optional)

Preparation

1. Start by rinsing the pearl barley under running water. Bring a pot of salted water to a boil and cook the barley according to the package instructions (usually between 15 and 20 minutes), until tender but still al dente. Drain and let cool.

2. Meanwhile, prepare the kale by removing the tougher parts of the stem and cutting it into thin strips. If the kale is particularly tough, you can massage it with a little oil and lemon juice to soften it.

3. In a large bowl, combine the cooled barley, kale, cherry tomatoes, cucumber, carrot, and walnuts.

4. Dress with extra virgin olive oil, lemon juice, salt, and pepper. Mix well to ensure all ingredients are evenly distributed and coated.

5. If using feta or salted ricotta, add to the bowl and mix gently.

6. Let the salad rest for at least 10 minutes before serving, so the flavors meld well. If desired, add the chopped fresh herbs before serving.

Trivia

Barley is an ancient grain that the Romans often used to prepare dishes similar to risotto. Rich in fiber, it contributes to a prolonged feeling of satiety. Kale, also known as kale, is rich in vitamins and antioxidants and in recent years has become very popular in healthy diets.

I have proposed a vegetarian version of this dish, but if you prefer you can always enrich it with tuna in oil or grilled chicken strips for greater protein intake.

Enjoy your meal!