Photo of Spring Barley Salad

Spring Barley Salad

This delicious grain and vegetable salad is a perfect addition to your spring menu. I have packed it full of ingredients like barley and asparagus and sauerkraut that are particularly suited to support your body during the cool nights and warmer days of spring. Enjoy!

Spring Barley Salad
Inspired by a salad from David Briscoe of Macrobiotics of America


1 cup hulled barley, rinse and soak overnight in 2 cups water
1/4 red onion, sliced into thin half moons
2 tsp umeboshi vinegar

Handful of sugar snap peas

6
stalks asparagus
1
cup thinly sliced red cabbage
A few tsp brown rice vinegar

1/4
cup chopped parsley
1/2
cup pan-toasted sunflower seeds
A few Tbsp chopped sauerkraut (optional)

1. Place barley, soaking liquid and a pinch of sea salt in a medium pot. Bring to a boil, reduce heat to a light simmer and cover. Cook for 50-70 minutes. It’s done when the grain is fairly soft, there is no liquid left and the bottom of the pot is mostly dry. A grain salad is not very appealing if the grain is wet.
2. When the barley is done cooking, I like to spread it out on a baking sheet or a big
bowl so any extra moisture can evaporate. Set aside.
3. While the barley cooks, place the sliced red onion in a small bowl and sprinkle the
umeboshi vinegar on top. Mix well and set aside. This will slightly pickle the onion making the flavor less harsh.
4. Prepare the vegetables. Wash and trim the ends off the green peas. Cut each one
in 2-3 slices. Wash the asparagus, cut the woody ends off and slice the rest into 2” pieces.
5. Bring a medium size pot with 4” of water to a low boil. Blanch each vegetable
separately, starting with the peas. Leave each vegetable in only until bright in color and remove and spread out immediately onto a plate so they stop cooking. Immediately after blanching, place the red cabbage on a separate plate and sprinkle with a little brown rice vinegar to preserve the bright color.
6. Place the barley in a bowl and add all the other ingredients. Mix well. Taste and
add a little more umeboshi vinegar or brown rice vinegar if desired. Or stir in some sauerkraut.

Spring Barley Salad

Inspired by a salad from David Briscoe of Macrobiotics of America
Prep Time 20 minutes
Cook Time 1 hour
Course Main Course
Cuisine macrobiotic, vegan

Equipment

  • 2 medium pot with lid
  • 1 small bowl

Ingredients
  

  • 1 cup hulled barley, rinsed well soak overnight in 2 cups water
  • 1/4 red onion, sliced into half moons
  • 2 tsp umeboshi vinegar
  • Handful of sugar snap peas
  • 6 stalks asparagus
  • 1 cup thinly sliced red cabbage
  • A few tsp brown rice vinegar
  • 1/4 cup chopped parsley
  • 1/2 cup pan-toasted sunflower seeds
  • A few Tbsp chopped sauerkraut optional

Instructions
 

  • Place barley, soaking liquid and a pinch of sea salt in a medium pot. Bring to a boil, reduce heat to a light simmer and cover. Cook for 50-70 minutes. It’s done when the grain is fairly soft, there is no liquid left and the bottom of the pot is mostly dry. A grain salad is not very appealing if the grain is wet.
  • When the barley is done cooking, I like to spread it out on a baking sheet or a big bowl so any extra moisture can evaporate. Set aside.
  • While the barley cooks, place the sliced red onion in a small bowl and sprinkle the umeboshi vinegar on top. Mix well and set aside. This will slightly pickle the onion making the flavor less harsh.
  • Prepare the vegetables. Wash and trim the ends off the green peas. Cut each one in 2-3 slices. Wash the asparagus, cut the woody ends off and slice the rest into 2” pieces.
  • Bring a medium size pot with 4” of water to a low boil. Blanch each vegetable separately, starting with the peas. Leave each vegetable in only until bright in color and remove and spread out immediately onto a plate so they stop cooking. Immediately after blanching, place the red cabbage on a separate plate and sprinkle with a little brown rice vinegar to preserve the bright color.
  • Place the barley in a bowl and add all the other ingredients. Mix well. Taste and add a little more umeboshi vinegar or brown rice vinegar if desired. Or stir in some sauerkraut.
Keyword grain, salad, spring, tree element