Jan 15
2014

Toasted Barley & Shrimp Salad Recipe

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Work some whole grains into your lunch with this make-ahead toasted barley and shrimp salad recipe. It’s healthy, tasty and packed with fiber!
Toasted Barley & Shrimp Salad Recipe | cookincanuck.com #cleaneating #wholegrain

The only way I can avoid the eat-everything-in-the-fridge trap during the lunch hour is by having a plan. Okay, that pretty much applies to the whole day. Hunger along with an empty fridge leads to pantry rummaging, which inevitably leads to smearing Nutella on graham crackers for lunch, blowing the good mojo I had from my morning run.

So, I load the fridge with healthy leftovers, such as last night’s Chipotle White Chicken Chili or our favorite Hearty Chicken Stew with Butternut Squash & Quinoa.

If it’s not leftovers, then it’s something easy, such as a 10-Minute Hummus & Greek Salad Naan, Low-Fat Salmon Salad Sandwich or this make-ahead barley and shrimp salad.

Toasted Barley & Shrimp Salad Recipe | cookincanuck.com #cleaneating #wholegrain

Yes, the barley takes a bit of time to cook, but if you do it the night before, you’ll have a fiber-packed whole grain salad waiting for you at lunchtime. And since the recipe makes 6 cups, I daresay that you’ll have lunch for a couple of days.

While the salad is studded with red and yellow bell peppers, adding some dark, leafy greens will do your body good. Place a scoop of the barley salad on top of a bed of spinach or romaine lettuce.

The recipe:

Heat the olive oil in a large saucepan set over medium heat. Add the barley and toast, stirring occasionally, about 3 minutes. Stir in the water.

Bring the water to a boil, reduce to a simmer, cover and cook until the barley is tender, 45 to 50 minutes. Drain and transfer the barley to a bowl.

Toasted Barley & Shrimp Salad Recipe | cookincanuck.com #cleaneating #wholegrain

In a medium bowl, toss together the shrimp, olive oil, salt, pepper and rosemary.

Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Cook the shrimp until just cooked through, 1 1/2 to 2 minutes.

Toasted Barley & Shrimp Salad Recipe | cookincanuck.com #cleaneating #wholegrain

Mix the shrimp into the barley, along with the red and yellow bell pepper.

The dressing:

In a small bowl, whisk together the balsamic vinegar, Dijon mustard and dried rosemary. While whisking, gradually pour in the olive oil until combined.

Toasted Barley & Shrimp Salad Recipe | cookincanuck.com #cleaneating #wholegrain

Add the dressing and parsley to the barley mixture and stir to combine. Serve.

Other recipes with barley:

Healthy Barley Recipes | cookincanuck.com #barley #wholegrain
Cookin’ Canuck’s Lean Bison & Barley Soup with Green Peas
Cookin’ Canuck’s Barley Stew with Caramelized Onions, White Beans & Spinach
Kalyn’s Kitchen’s Lentil & Barley Greek-Style Salad with Tomatoes, Feta & Capers
Weelicious’ Mushroom Barley
Fifteen Spatulas’ Tomato Cucumber Barley Salad

Toasted Barley & Shrimp Salad Recipe

Prep Time: 15 minutes

Cook Time: 50 minutes

Total Time: 1 hour, 5 minutes

Yield: Makes 6 cups

Serving Size: 1 cup

Calories per serving: 236 cal

Fat per serving: Total Fat 7.4g / Saturated Fat 1.0g

Toasted Barley & Shrimp Salad Recipe

From the kitchen of Cookin Canuck. www.cookincanuck.com

Ingredients

  • 1 tsp olive oil
  • 1 cup pearl barley
  • 5 cups water
  • 3/4 lb. large shrimp, peeled & deveined
  • 1/2 tsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp crushed dried rosemary
  • 1/2 red bell pepper, seeded & diced
  • 1/2 yellow bell pepper, seeded & diced
  • The dressing:
  • 2 tbsp balsamic vinegar
  • 1 tsp Dijon mustard
  • 1/4 tsp crushed dried rosemary
  • 1/8 tsp garlic powder
  • 2 tbsp olive oil
  • 1/4 cup minced flat-leaf parsley

Instructions

  1. Heat 1 teaspoon olive oil in a large saucepan set over medium heat. Add the barley and toast, stirring occasionally, about 3 minutes. Stir in the water.
  2. Bring the water to a boil, reduce to a simmer, cover and cook until the barley is tender, 45 to 50 minutes. Drain and transfer the barley to a bowl.
  3. In a medium bowl, toss together the shrimp, 1/2 teaspoon olive oil, salt, pepper and rosemary.
  4. Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Cook the shrimp until just cooked through, 1 1/2 to 2 minutes.
  5. Mix the shrimp into the barley, along with the red and yellow bell pepper.
  6. The dressing:
  7. In a small bowl, whisk together the balsamic vinegar, Dijon mustard and dried rosemary. While whisking, gradually pour in the olive oil until combined.
  8. Add the dressing and parsley to the barley mixture and stir to combine. Serve.

Notes

Calories 236.1 / Total Fat 7.4g / Saturated Fat 1.0g / Cholesterol 86.1mg / Sodium 304.3mg / Total Carbohydrates 28.7g / Fiber 5.9g / Sugars 1.5g / Protein 15.1g / WW (Old Points) 5 / WW (Points+) 6

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{ 14 comments… read them below or add one }

1 Taylor @ FoodFaithFitness January 15, 2014 at 5:12 am

I am a HUGE lunch planner too! The only way to avoid eating all the ice cream at noon.
I have never had a barley salad. Actually, I have only ever had barley in soup! I love how creative this is and something new for my taste buds!

Reply

2 Dara (Cookin' Canuck) January 15, 2014 at 9:08 am

It’s so true, Taylor! If I don’t plan, I eat everything in sight and it’s not usually the healthy stuff. I hope you enjoy this use of barley.

Reply

3 ashley - baker by nature January 15, 2014 at 7:44 am

I love the look of those shrimpies!!! This meal sounds amazing!

Reply

4 Dara (Cookin' Canuck) January 15, 2014 at 9:09 am

Thanks, Ashley! This is definitely one I’ll be making again and again.

Reply

5 Trish @infinebalance January 15, 2014 at 9:13 am

I love whole grain salads like this. Barley is one of my favourites! Like that you toasted the barley before cooking. It would make such a difference to the flavour.

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6 Liz January 15, 2014 at 9:30 am

A lovely recipe for dinner too. Happy Wednesday, Dara. Thank you!

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7 Erica January 15, 2014 at 10:21 am

Can’t wait to try this. I purchased barely a while back with the intention to try it but have always passed on it due to its long cooking time. As you mentioned, planning ahead and it will make lunches, quick dinners, etc. for days to come. Thanks for the recipe.

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8 Jenny Flake January 15, 2014 at 5:56 pm

What a perfectly healthy dinner idea! I think I will be making this for myself asap :) xo

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9 Tieghan January 15, 2014 at 9:27 pm

Those shrimp look so good! What a perfect lunch time salad. I need to cook with more barley. Your recipes are always so inspiring for me!

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10 Cindy @ Kicking it In January 16, 2014 at 6:27 am

WORTH the cooking time for the barley! When I saw this last night on IG my stomach started growling immediately! I am going to make some ahead to serve to my house full of guests next weekend. This looks AMAZING and it’s perfect for a training diet, too! Xoxo

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11 Kirsten January 16, 2014 at 9:33 am

Dara,
You make the most colorful enticing lunches!
I was debating frying up an egg and having toast, but I think I need to go up my game.
Thanks!

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12 Hershey January 16, 2014 at 8:57 pm

Stumbled upon your blog through whiteonricecouple, your dish has vibrant colors looks really nice and the taste profile of bell peppers and shrimp seems a perfect fit :)

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13 Laura (Tutti Dolci) January 17, 2014 at 9:51 am

I love shrimp, such a colorful and tasty meal!

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14 Nutmeg Nanny January 29, 2014 at 10:45 am

Oh gosh, this would be the perfect lunch for me to eat right now! It looks so flavorful, and definitely healthy :) I am loving it!

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