Recipe provided by Mary Flynn, PhD, RD, LDN, research dietitian at The Miriam Hospital. To view more recipes visit Food is Medicine.
Ingredients
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½ cup (4 ounces) plus 2 tablespoons dry pearled barley
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2 cups spinach leaves
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1 cup tomatoes, chopped
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2 cups bell peppers, chopped
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1 cup canned corn, drained
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½ cup good-quality extra virgin olive oil
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Salt and pepper
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Optional: fresh herbs such as basil, oregano, or thyme
Directions
Yield: 4 for a small meal or 8 side portions
To cook barley: Put 1 ½ cups of water in a large pan, preferably one with a glass cover. Cover and bring to a boil. Add barley, cover, and reduce heat to medium-low (2-3 on the dial). Cook at a slow boil until all the water is absorbed, 35 to 50 minutes. When the barley is cooked, transfer to a container to cool, and store covered in the refrigerator until you are ready to make the salad.
Add the cooked barley to a large bowl. It will be sticky; use a fork to separate. Mix in the vegetables so they are evenly distributed. Add the olive oil and season with salt and pepper. If you are using fresh herbs, tear into small pieces and add with the salt and pepper.
Notes: The barley can be cooked the day before and cooled in the refrigerator. This salad is best made a few hours before serving, so the flavors will blend. If making the day before, add the spinach close to serving.
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