This salad is incredibly good for you and I also like how sweetness of beetroot marries perfectly with light nuttiness of barley. You simply need to add few more veggies for an extra juiciness and dress it with a suggested mix. Truly delicious!
One word of warning: you will need some time (up to 45 minutes) to roast your beetroot and cook barley, so prep the ingredients in advance. The rest will be simple: you can chuck everything in your salad box in the morning and off you go to work.
Beetroot has got a few incredible qualities – it helps to heal your liver, but also relaxes your arteries and, you’ve guessed correct, lowers your blood pressure. Both beetroot and barley will contribute to your wholefood carbs and protein, all you need to do is just to dress it with a high quality olive oil (unrefined of course).
I love experimenting with what you can add to it – I steam leafy greens (so good for you!), add a few sprigs of wakame (dried seaweed, a source of your essential calcium, B12, iron and more) or peas (great source of folate; if you are drinking wine, peas will help you to replenish vitamin B9).
Another option is to make a spicier dressing – next time you feel like doing it, grate some horseradish to your mix.
You’ve got the idea, let’s get your beetroot roasted and barley cooked!
Beetroot and barley salad
Yield 2 servings
Very versatile salad of beetroot and barley. A mixture of flavours and so easy to mix and match dressings and other veggies for it. If you have never been so keen on beetroot - let's try this one and see!
For two servings:
- 100-125 g barley
- 3 medium sized beetroots
- 2 medium sized tomatoes
- 1 small cucumber
- handful of peas (could be from frozen)
- a cup of leafy greens
For the dressing:
- 2 tablespoons good quality virgin olive oil (as aromatic as possible)
- 1 tablespoon apple cider vinegar (no added sulphites if possible)
- 1 teaspoon mustard
- 1 teaspoon soy sauce or tamari (optional)
Start by boiling 4 cups of water and then cooking your barley for 30-45 minutes. I like testing how it is going in 25-30 minutes as I like my barley quite firm and not overcooked. Don't trust the label, see how it is.
When your barley started to slowly simmer, start working on your beetroot. Peel it and quarter each. Drizzle with just a tiny bit of oil (you can use unrefined sunflower oil or your normal olive oil) and roast your beetroot until soft. For those who want to limit oil, I can recommend investing in a airfry appliance. I know Tefal does ActiFry, I personally use Phillips with Rapid Air technology and you can roast your veggies with no oil whatsoever.
Steam your leafy greens until tender. Defrost your peas if cooking from frozen or steam fresh ones.
Mix your dressing ingredients. Chop tomatoes and cucumber.
When your barley is al-dente and beetroot soft but not mushy, it is time to either store it for next morning assembling procedure or serve straightaway. Mix it all together, dress it and enjoy!
Serving Size 2 servings
Amount Per Serving
% Daily Value
Total Fat 2.2 g
Saturated Fat 0.2 g
Unsaturated Fat 2 g
Total Carbohydrates 145 g
Dietary Fiber 27 g
Sugars 2 g
Protein 22 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.