📝 About This Recipe
This vibrant salad elevates the humble Hordeum vulgare by using sprouted grains, which unlock a nutty sweetness and a delightful 'pop' in every bite. Drawing inspiration from Eastern Mediterranean flavors, the dish balances the earthy depth of the barley with the zesty brightness of preserved lemon and the jewel-like crunch of fresh pomegranate seeds. It is a nutritional powerhouse that feels incredibly gourmet, offering a sophisticated texture that stays crisp even the next day.
🥗 Ingredients
The Sprouted Grains
- 1 cup Hull-less Barley (dry measure; must be whole grain to sprout)
- 3 cups Filtered Water (for soaking)
- 1/2 teaspoon Sea Salt (for the light simmer)
Fresh Vegetables & Herbs
- 1 medium English Cucumber (finely diced, seeds removed)
- 1 cup Cherry Tomatoes (quartered)
- 1 large bunch Flat-Leaf Parsley (finely chopped, stems included)
- 1/2 cup Fresh Mint (leaves only, chiffonade)
- 3 pieces Green Onions (thinly sliced)
- 1/2 cup Pomegranate Arils (freshly seeded)
Zesty Vinaigrette
- 1/4 cup Extra Virgin Olive Oil (high quality, cold-pressed)
- 2 tablespoons Fresh Lemon Juice (about 1 large lemon)
- 1 tablespoon Preserved Lemon Peel (minced very finely)
- 1 clove Garlic (grated into a paste)
- 1/2 teaspoon Ground Cumin (toasted)
- 1 teaspoon Sumac (for a tangy finish)
- 1/4 teaspoon Black Pepper (freshly cracked)
👨🍳 Instructions
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1
Begin the sprouting process 2-3 days in advance: Rinse the dry barley thoroughly and soak in a jar with 3 cups of water for 8-12 hours.
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2
Drain the barley and rinse again. Place in a sprouting jar or a mesh-covered bowl at room temperature, out of direct sunlight. Rinse and drain twice daily until small white 'tails' (sprouts) appear, usually within 48 hours.
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3
Once sprouted, give the barley a final rinse. To make it more digestible and tender, bring a small pot of salted water to a boil, add the sprouted barley, and simmer for just 12-15 minutes until 'al dente'.
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4
Drain the cooked barley and spread it out on a baking sheet to cool completely. This prevents the vegetables from wilting later.
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5
While the barley cools, prepare your vegetables. Dice the cucumber and quarter the tomatoes, placing them in a large mixing bowl.
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6
Finely chop the parsley and mint. Aim for a very fine texture—this is the secret to a professional-grade grain salad.
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7
In a small glass jar or bowl, whisk together the olive oil, lemon juice, minced preserved lemon, garlic paste, cumin, and sumac until emulsified.
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8
Add the cooled barley to the bowl with the vegetables and herbs.
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9
Pour the dressing over the mixture and toss gently with large spoons until every grain is glistening.
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10
Fold in the pomegranate arils and green onions at the very end to keep their colors vibrant.
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11
Taste and adjust seasoning; the preserved lemon is salty, so you may not need extra salt, but a pinch of sumac can add extra brightness.
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12
Let the salad sit for at least 20 minutes before serving to allow the flavors to marry beautifully.
💡 Chef's Tips
Always use hull-less or 'black' barley for sprouting; pearled barley has the germ removed and will not sprout. If the salad feels dry after sitting, add a tiny splash of olive oil just before serving to revive the sheen. To remove pomegranate seeds easily, cut the fruit in half and whack the back with a wooden spoon over a bowl. Don't skip the cooling step for the grains; adding warm barley to fresh herbs will turn the parsley brown and dull the flavor.
🍽️ Serving Suggestions
Serve alongside grilled lamb chops or lemon-oregano chicken skewers. Pair with a crisp, chilled Sauvignon Blanc or a sparkling hibiscus iced tea. Top with a dollop of thick Greek yogurt or crumbled feta cheese for added creaminess. Use as a filling for warm pita bread with a smear of roasted red pepper hummus.