Summer Barley and Grape Salad, Vegan and Gluten-Free

The best recipe for Summer Barley and Grape Salad
summer barley and grape salad vegan gluten free best recipe

Summer Barley and Grape Salad

This week was a hot one for us, temps in the 80’s!  You won’t hear me complaining about the warm weather, especially after the winter we had!  However, no one wants to eat hot food in the scorching summertime heat, that’s why this salad is great for a light lunch or as a side to any grilled entrée.

A whole cup of chopped fresh parsley is used.  Don’t let parsley deceive you, it’s not just a garnish! Parsley is packed with important nutrients and chlorophyll (the green pigment found in plants, great for detoxification!).  Parsley also provides iron and vitamin C, which is a match made in heaven!  Remember, iron is best consumed with foods rich in vitamin C for easier absorption…a win win situation!

You can use barley, farro or wheat berries as the grain.  For a gluten-free version or try brown rice or quinoa!  Recipe adapted from Faring Well.  The original recipe calls for a little fresh dill, which I think would be a lovely addition…I didn’t have any 🙁

summer barley and grape salad vegan gluten free best recipe
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Summer Barley and Grape Salad

The best recipe for Summer Barley and Grape Salad
Course Main Course, Salad, Side Dish
Cuisine American, Gluten Free, Vegan
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 6
Calories 251kcal
Cost $10

Ingredients

  • 1 cup uncooked barley
  • 3 cups water
  • 1 can chickpeas rinsed and drained (or 1½ cups cooked chickpeas)
  • ¼ cup red onion diced
  • 1 cup red grapes halved
  • 2 stalks celery chopped
  • 1 cup fresh parsley chopped
  • ½ cup slivered almonds shelled sunflower seeds or walnuts
  • For dressing:
  • 2 tablespoons extra virgin olive oil
  • 1 lemon juiced
  • 1 tablespoon shallot minced
  • 1 small clove garlic minced
  • 2 tablespoons maple syrup
  • 1 large pinch sea salt
  • pepper to taste
How many Ounces Are in a Cup?
How many Grams are in a Cup?

Instructions

  • In a medium pan bring water to a boil. Add barley, reduce heat, cover and simmer until tender. Drain off excess water, rinse with cold water and let cool.
  • Meanwhile, whisk together ingredients for dressing and set aside.
  • In a large bowl add cooked and cooled barley, chickpeas, red onion, red grapes, celery, parsley and nuts/seeds. Add dressing, toss to coat and enjoy 🙂

Nutrition

Calories: 251kcal | Carbohydrates: 37g | Protein: 7g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.002g | Sodium: 19mg | Potassium: 369mg | Fiber: 8g | Sugar: 10g | Vitamin A: 876IU | Vitamin C: 24mg | Calcium: 70mg | Iron: 2mg
Cristina C. RD LDN

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