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Healthy You

Mediterranean Spinach and Barley Salad

Tuesday, September 28, 2021 9:58 AM

Here’s a heart-healthy Mediterranean Spinach and Barley Salad recipe to enjoy this month courtesy of MINDFUL by Sodexo Rosemary Weaver, MPH, RDN, LDN, Wellness Center Dietitian at Northwest Community Hospital: 

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Mediterranean Spinach Salad

Mediterranean Spinach and Barley Salad
YIELD: 6 salads


  • 11 oz. red peppers, fresh, diced ½ inch
  • ½ cup white balsamic vinegar
  • ¼ cup pasteurized fresh orange juice
  • 1 tbsp olive oil
  • 2½ tbsps dill weed, fresh
  • 1 tbsp basil leaves, fresh
  • 1 tbsp granulated sugar
  • 8 oz. pearl barley, raw
  • 2 cups water
  • 3 oz. jumbo Kalamata olives, pitted, halved
  • 3 oz. red onions, fresh, halved lengthwise, sliced ¼"
  • 12 oz. cannellini beans, canned, rinsed and drained
  • 15 oz. baby spinach, fresh
  • 3 oz. golden raisins
  • 6 oz. orange sections, fresh
  • 3 oz. feta cheese, crumbled


  1. Coat peppers with vegetable oil spray (not listed). Place on baking sheet.
  2. Roast in a preheated 425°F oven for 15 to 20 minutes, or until golden brown and charred. Cool quickly, diced ½ inch, and hold cold for use.
  3. Whisk vinegar, orange juice, olive oil, dill, basil and sugar together until well-combined. Hold refrigerated for use.
  4. Spray baking sheet with vegetable oil spray (not listed). Spread barley on pan, and place in a preheated 375°F oven for 5 minutes, or until barley starts to toast.
  5. Place water and toasted barley in a saucepot. Bring to a boil.
  6. Reduce heat, and simmer for 40 to 45 minutes, or until bloomed and tender.
  7. Remove from heat, and cover barley. Let stand for 5 to 10 minutes to absorb the remaining liquid. Cool quickly and hold cold for use within 48 hours.
  8. As needed, combine ½ cup cooled barley, 2 tablespoons peppers, 8 halves olives, ½ oz. onions, ¼ cup beans, 3 cups spinach, 1 tablespoon raisins, 2 tablespoons orange segments and 2 tablespoons salad dressing. Toss until evenly coated. Plate immediately.
  9. Top with 1 tablespoon feta. Serve immediately.

Nutrition Facts: Calories: 370, Carbs: 67g, Protein: 13g, Fat: 7g, Sat. Fat: 2.5g, Sodium: 330mg, Fiber: 12g