How to Make Healthy, Hearty Egyptian Barley Salad with Pomegranate, Feta, and Fresh Herbs

barley

🥗Healthier: quinoa

💰Cheaper: bulgur

Quinoa is high in protein while bulgur is less expensive and still nutritious.

feta cheese

🥗Healthier: tofu

💰Cheaper: cottage cheese

Tofu is a plant-based alternative, while cottage cheese is often less expensive.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil offers similar health benefits, while canola is budget-friendly.

chickpeas

🥗Healthier: edamame

💰Cheaper: canned beans

Edamame provides protein and fiber, while canned beans are economical.

Boil 4 quarts of water and add 1 tablespoon of salt.

Add 1 cup of pearl barley to the boiling water and cook for 20 to 40 minutes, checking for tenderness at 20 minutes.

Drain the barley and spread it out on a sheet tray to cool for 15 minutes.

In a large bowl, combine 3 tablespoons of extra virgin olive oil, 2 tablespoons of pomegranate molasses, 1/2 teaspoon of cinnamon, and 1/4 teaspoon of cumin to make the dressing.

Add the cooled barley to the dressing and mix well.

In the same bowl, add 1/4 cup of chopped toasted pistachios and 1/3 cup of golden raisins to the barley mixture.

Prepare 1/2 cup of pomegranate seeds by scoring the pomegranate and removing the seeds under water to avoid mess.

Add 1/2 cup of chopped fresh cilantro just before serving.

Arrange the salad on a platter, layering with 3 ounces of feta cheese and 6 scallion greens, then drizzle with olive oil.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens