May 26, 2014

Thai Barley Salad

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Fresh and fun, this delicious thai barley salad is a fantastic healthy lunch or dinner! Packed with chewy barley, sweet mango, colorful veggies and a dreamy peanut dressing, it’s anything but boring. Dairy free and vegetarian with vegan option.

Two white bowls filled with Thai Barley Salad.

Here we are on Monday morning and I’m shoving yet another salad in your face.  

But it’s about to be bathing suit season and so I’m guessing that maybe you’re cool with the salads?  

I am a big salad junkie (well, the kind with lots of stuff loaded on it … unless it’s a side salad and then it’s totally acceptable to be more on the naked side) and am happy to eat them all year round.  

And by salad I am referring to lettuce-based salads, grain salads and maybe even some lighter pasta salads.  

Yes all of them.  All good.

Two white bowls filled with Barley Salad and peanuts to the side.

About This Thai Barley Salad

So! What we have here today is a nice little grain-based salad filled with lots of good stuff that is both healthy and yummy.  Plus, there’s mango.  And peanut sauce.  

I usually make my homemade peanut sauce whenever I need the stuff, but this time I was feeling a little lazy and wanted something even faster (and that linked recipe barely takes any time at all … summer laziness in full force right here).  

So the one in the recipe below?  Takes about 2.5 seconds.  Okay, maybe a little longer.  But still.

Plus, there’s lots of crunchiness and some sweet and salty business going on here in this dish.

Two white bowls filled with Barley Salad.

Additional Salad Recipes You Might Enjoy:

Did you make this recipe? Rate and review it down below! I’d love to hear from you.

Thai Barley Salad | cookiemonstercooking.com

Thai Barley Salad

Yield: about 4 to 6 servings
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes

Fresh and fun, this delicious thai barley salad is a fantastic healthy lunch or dinner! Packed with chewy barley, sweet mango, colorful veggies and a dreamy peanut dressing, it’s anything but boring. Dairy free and vegetarian with vegan option.

Ingredients

For the salad:

  • 1 cup hulled barley, rinsed*
  • 1 ½ cups water
  • 1 ½ cups low-sodium vegetable broth
  • 2 medium carrots, peeled and shredded
  • 2 cups sliced cabbage (or coleslaw mix)
  • 4 medium green onions, thinly sliced
  • ½ cup frozen shelled edamame, thawed
  • ½ cup unsalted peanuts
  • 1 medium mango, diced
  • ¼ cup fresh cilantro, chopped

For the sauce:

  • ¼ cup creamy peanut butter
  • ¼ cup water
  • 1 tablespoon honey**
  • 1 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon freshly grated ginger

Instructions

  1. Add the barley, water and broth to a medium saucepan. Bring the mixture to a boil, give it a stir, cover, then reduce the heat to medium-low / low and let simmer for about 40 to 60 minutes*. It should be tender but a little bit chewy.
  2. Drain off any excess liquid if there is any and add to a large bowl. Let cool slightly, about 10 to 15 minutes.
  3. Add in the carrots, cabbage, green onions, edamame, peanuts, mango and cilantro. Toss to combine.
  4. In a small bowl, whisk together all the ingredients for the sauce until well combined and mostly smooth.
  5. Pour into the bowl with the barley and toss until combined. Season with salt and pepper to taste, if needed. Serve at room temperature or chilled.

Notes

*Lately I have only been able to buy hulled barley at my favorite local store, which has a longer cooking time than pearled barley. With hulled barley, I’ve found that the cooking time can be anywhere from 40 to 60 minutes, sometimes longer (I start checking it around 40 minutes). If you can find pearled barley, the cooking time is shorter, and I usually start checking around 30 minutes (and find it can take up to about 40 to 50 minutes). Again, the times can vary so the key is just to check it - the barley should be tender but still have a slight chew.

**To keep this vegan - use maple syrup instead of the honey.

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 253Total Fat: 12gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 255mgCarbohydrates: 31gFiber: 6gSugar: 15gProtein: 9g

Nutrition data shown is an estimate provided by an online calculator and is for informational purposes only. It should not be considered a substitute for a medical professional’s advice.

© Ashley / Cook Nourish Bliss
Cuisine: Asian / Category: Main Dish
Dairy Free, Lunch, Main Dish, Meatless, Recipes (ALL), Salad, Vegetarian
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