Barley Beet Salad Recipe

Joli Selten-Forbes | Joli Selten-Forbes Updated

Barley Beet Salad that's light, fresh, and vegan too! It's a delicious side dish or main meal.

Barley Beet Salad Photo

America’s diet needs a diet! Chronic over-consumption of processed foods and way too much sugar cause disease and obesity which leave us stagnant and lethargic for the most part. This isn’t a secret - this truth is all over the news, the internet, and in our kids’ classroom discussions surrounding health and nutrition.

I think we need a shift in overall consciousness and perspective, a mental revolution of consciousness about food—its production, usage and consumption. I think this will, over time, allow our taste pallets to evolve to match our collective wisdom and hopefully move us toward the healthy foods we’re lacking and away from the empty, clogging filler foods that leave us lazy and deficient.

Please don’t misunderstand… I’m not free from food addiction and I’m not a glowing specimen who avoids bad things… quite the contrary sometimes, actually! However when I’m good, I’m good, and this recipe represents one of my good moments and so I thought I’d share it with you. (The bad moments I’ll keep to myself, thank you! Haa!)

Barley Beet Salad Picture

Sometimes I like to combine a bunch of healthy foods into one recipe and get a super-powered side dish like this one! Barley beet salad is yummy whether it’s served warm or cold and it is full of glowy-goodness. Americans don’t include quite a few “super foods” in their diets that are often used by the rest of the world. I’m proud to say, this recipe includes several of them: beets, sesame seeds, pine nuts and hemp seeds. These foods are packed with iron, magnesium, potassium, fiber, protein, Vitamin B, C, and E plus subtle flavors and natural love for our bodies!

This is a vegan superfood recipe and is quite easy to make and store for a few days in the fridge. Unlike most of my recipes, this one is not gluten-free because of the barley. So to make it Celiac-friendly, simply change the barley to Quinoa and you’ll be good to go!

A great companion to a buttery fish, I would recommend serving this as a side dish alongside talapia. In fact, to be specific, I think it would round out the menu wonderfully if served warm with David’s Grilled Tilapia with Cilantro Marinade recipe.

The steamed beets and coconut oil-sautéed pine nuts make it slightly sweet and will ground this vibrant fish with earthy essence and pack a super healthy punch for your family’s dinner. This salad would also go really well with Mary Kay's tilapia roulade.

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Barley Beet Salad Recipe

    5 Servings

Ingredients

  • Coconut Oil Cooking Spray
  • 1/4 cup Pine Nuts
  • 1/8 White Onion, sliced thin
  • 1 clove Garlic
  • 3 cups Vegetable Stock
  • 3/4 cup Pearled Barley
  • 6 ounces Beets, steamed
  • 1 tablespoon Sesame Seeds
  • 2 teaspoons Dill, dried
  • 1 teaspoon Fresh Cilantro, finely chopped
  • Garlic Salt, to taste

Directions

  1. Boil barley per package instructions, but instead of water and salt, use the same amount of veggie broth and set aside so it cools slightly.
  2. Spay a small cast iron pan with coconut oil spray and turn the heat up to medium to warm the pan.
  3. When you can put your hand over the pan and feel the heat, add pine nuts and thinly sliced onions and sauté until the pine nuts begin to brown, (approximately 7 minutes), stirring occasionally.
  4. Remove from heat, set aside in a bowl to cool.
  5. Chop steamed beets and place into a medium-sized serving bowl.
  6. Add barley, pine-nut mixture, cilantro and dill and stir.
  7. Add sesame and hemp seeds.
  8. Add garlic salt to taste and either serve warm or place in the fridge to cool.

Notes

  • To make this recipe gluten-free, simply change the barley to quinoa.

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Cooking Method:
Boiled
Cuisine:
Vegan
Category:
Salads
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Related Recipes:
Vegan Recipes, Salad Recipes, Boiled Recipes, Easy Recipes, Quick Recipes, Easy Dinner Recipes, Dinner Recipes, Side Dish Recipes, Steamed Recipes
Recipe Yields:
4-5 servings
Prep Time:
Cook Time:
Total Time:
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Published:
Author: Joli Selten-Forbes
Recipe Yields: 4-5 servings
Prep Time: 7 minutes
Cook Time: 30 minutes
Total Time: 37 minutes

Nutrition Facts

Servings Per Recipe 5

Amount Per Serving
Calories from Fat 48
Calories 182

% Daily Value*
9%
Total Fat 6g
2%
  Saturated Fat 0g
1%
Sodium 31mg
8%
Total Carbohydrate 24g
7%
  Dietary Fiber 5g
  Sugars 2g
9%
Protein 5g

* Percent Daily Value are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrition Facts are estimated based on ingredients and data provided by Fat Secret. Please consult a doctor if you have special dietary needs.
Joli Selten-Forbes

About Joli

Joli is passionate about feeding people local to her in Los Angeles through her catering company, Mama Love Grub - especially food that's good for the soul and heart. That's why we're so glad to have her as a Gluten Free Fanatic!