Summer barley salad

SUMMER BARLEY SALAD

Wooow, you so have to try this new late spring/summer superfood salad! It became one of my seasons’ favourites after just first bite. Vitamins A, C & E from fresh raspberries, avocado & rocket will keep your skin well protected against photo aging in the sunny months, while often neglected barley will feed your body with abundance of good carbs and proteins. What to say but – nutritious & delicious πŸ™‚

SUMMER BARLEY SALAD
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
 

The ultimate late spring/summer superfood salad! Vitamins A, C & E from fresh raspberries, avocado & rocket will keep your skin well protected against photo aging in the sunny months, while barley will feed your body with abundance of good carbs and proteins. Feel free to knock yourself out – over and over again πŸ™‚

Servings: 4 people
Ingredients
Salad:
  • 200 g barley
  • 2 tbsps salt (for barley boiling)
  • 2 tsps salt (for the salad)
  • 200 g firm plain tofu
  • 2 tbsps soya sauce
  • 125 g raspberries
  • 4 generous handfuls rocket salad (arugula)
  • 1 medium to large avocado
  • 1 tbsp extra virgin olive oil
  • 2 tsps dried chives (for tofu marinade, optional)
  • 2 tbsps toasted pumpkin seeds (for topping, toasted sunflower seeds or walnuts are excellent alternative)
Dressing:
  • 4 tbsps extra virgin olive oil
  • 4 tbsps balsamic vinegar
  • 2 tsps honey
  • 1 tsp mustard
Instructions
  1. Soak barley overnight. Make sure that the water level is at least few fingers above barley as it will expand (you can’t go wrong with too much water). Soaking is highly recommended as it aids digestibility and it significantly reduces cooking time (35 minutes instead of 1 hour). Even if you change your plans and can’t boil it the next day, just change the water and leave it to soak for an extra day.

  2. Boil 1,5 – 2 l of water in a pot. Add barely & salt. Turn the heat to medium and let it simmer for about 35 minutes to 1 hour, depending on requirements (soaked or not soaked). Lid is not needed. Water will be evaporating during the cooking process. In case the level gets very low, just pour in some more water.

  3. While barley is boiling, you have plenty of time to prepare other ingredients.

  4. Slice tofu in chunky stripes. Combine it with soya sauce and dried chives (if using). Leave it to marinate for at least 20 minutes. Stir it with the spoon occasionally so the sauce absorbs evenly.

  5. Now peel and dice avocado & wash fresh raspberries and rocket with the cold water. Place all 3 ingredients on the same plate and store them in the fridge.

  6. And the dressing – combine balsamic vinegar, olive oil and honey in a small cup. Stir it well with the spoon until you get light emulsion (about 1 minute). Also store it in the fridge until serving.

  7. Heat olive oil on in a non-stick pan. Stir fry marinated tofu for few minutes until it starts turning brown and nicely grilled. Set aside (you can leave it in a pan).

  8. At this stage, barley should be ready for draining. Scoop out few grains, taste them, and see if it is cooked enough. Barley should be a bit chewy by the way, just not totally hard to the bite. Once happy, drain barley well in a colander. Wash it under the shower of hot water to keep it warm and place it back to the pot.

  9. Yeaay, we reached the grand finale)) Prepare 4 plates and distribute barley evenly. Then top each plate with the rocket salad, grilled tofu, avocado and raspberries. Spoon over the dressing, sprinkle with some pumpkin seeds (or other seedy topping of your choice), freshly ground black pepper, and off you go! Proudly serve your salad and enjoy every single bite!

Recipe Notes
  • Make it for 2 and turn leftovers into a mason jar portable lunch the next day. Layers for the mason jar version – dressing + avocado + tofu + barley + raspberries + rocket + seeds
  • If you are not following strict vegan diet, please add few parmesan shavings on the very top, this is a heavenly extra touch!

 

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