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! 236 calories and 5 Weight Watchers Freestyle SP
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 Low-Fat Salmon Salad Sandwich or this make-ahead barley and shrimp salad.
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 barley shrimp 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.
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 ½ to 2 minutes.
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.
Add the dressing and parsley to the barley mixture and stir to combine. Serve.
Other recipes with barley:
Slow Cooker Vegetable Barley Soup {Cookin' Canuck}
Lean Bison & Barley Soup with Green Peas {Cookin' Canuck}
Lentil & Barley Greek-Style Salad with Tomatoes, Feta & Capers {Kalyn's Kitchen}
Tomato Cucumber Barley Salad {Fifteen Spatulas}
Toasted Barley & Shrimp Salad Recipe
Ingredients
- 1 teaspoon olive oil
- 1 cup pearl barley
- 5 cups water
- ¾ pound large shrimp peeled & deveined
- ½ teaspoon olive oil
- ½ teaspoon salt
- ½ teaspoon pepper
- ½ teaspoon crushed dried rosemary
- ½ red bell pepper seeded & diced
- ½ yellow bell pepper seeded & diced
The Dressing:
- 2 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- ¼ teaspoon crushed dried rosemary
- ⅛ teaspoon garlic powder
- 2 tablespoons olive oil
- ¼ cup minced flat-leaf parsley
Instructions
- 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.
- 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.
- In a medium bowl, toss together the shrimp, ½ teaspoon 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, 1½ to 2 minutes.
- 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.
- Add the dressing and parsley to the barley mixture and stir to combine. Serve.
Notes
Nutrition
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
Robin Ondeck
I changed the process a little bit, but used each and every ingredient and ended up with the finished dish. It got 5 stars because I can't say anything less than "perfect, other than the earthy color . That cannot be helped This dish would be a winner at a buffet.
Nutmeg Nanny
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!
Laura (Tutti Dolci)
I love shrimp, such a colorful and tasty meal!
Hershey
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 🙂
Kirsten
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!
Cindy @ Kicking it In
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
Tieghan
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!
Jenny Flake
What a perfectly healthy dinner idea! I think I will be making this for myself asap 🙂 xo
Erica
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.
Liz
A lovely recipe for dinner too. Happy Wednesday, Dara. Thank you!
Trish @infinebalance
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.
ashley - baker by nature
I love the look of those shrimpies!!! This meal sounds amazing!
Dara (Cookin' Canuck)
Thanks, Ashley! This is definitely one I'll be making again and again.
Taylor @ FoodFaithFitness
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!
Dara (Cookin' Canuck)
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.