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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