Skip to Content
We welcome visitors to our care settings while they’re wearing masks. View our updated visitor guidelines.

NorthShore’s online source for timely health and wellness news, inspiring patient stories and tips to lead a healthy life.

Home » Healthy You » Mediterranean Spinach and Barley Salad
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: 

Want to lower your cholesterol? Here are 7 tips! 

Mediterranean Spinach Salad

Mediterranean Spinach and Barley Salad
YIELD: 6 salads

Ingredients:

  • 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

Directions:

  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