Barley Salad with Walnuts and Beet Ribbons

Barley’s high fiber and magnesium make it a great grain to get things moving in spring. Often seen in soups, it can also be cooked much like rice and used in salads and sides. Its chewy bite and nutty flavor will keep you satiated. In Eastern medicine it is categorized under the element of Wood, beneficial to be eaten in the spring to bring energy to the stomach and liver.

Barley Salad with Walnuts & Beet Ribbons (Vegan, Gluten-Free) Recipe

Serves 4


1 1/2 cups dry pearl barley
6 cups water
2 tsp kosher salt
Zest of 1 orange
1/2 cup fresh-squeezed orange juice
1/4 cup + 1 tbsp walnut oil
2 tbsp rice vinegar
1 tsp agave
1 tsp kosher salt
Fresh ground pepper
1 medium red beet
1/2 cup chopped walnuts
10 oz container of baby bella mushrooms
2 tbsp walnut oil
1/3 cup chopped dill + 1/4 cup for garnish
1 medium parsley bunch, chopped


  1. Before cooking the barley rinse well with cool water.
  2. In a medium pan, bring 6 cups of water and 2 tsp of kosher salt to a boil, then add barley. Allow water to return to a boil and reduce heat to a light boil. Cook for 20-25 minutes. Barley should still have a light chew or bite. Drain barley, and spread onto a clean baking sheet to cool.
  3. Zest orange and set zest aside.
  4. For the dressing: Juice the orange. Combine all walnut oil, rice vinegar, agave, kosher salt, and ground pepper. Whisk then set aside.
  5. The beets in this recipe can be grated if you do not have a spiralizer. For either method, wash beet, and then remove ends. Using a peeler, peel the outer layer off the beet. If you have a spiralizer, use the thin ribbon attachment, cutting ribbons when they reach a few inches long. Collect ribbons in a bowl and set aside.
  6. Toast walnuts in a dry pan, on the stove until fragrant, and set aside.
  7. Slice baby bella mushrooms and sauté lightly in 2 tablespoons of walnut oil before seasoning the mushrooms with salt and pepper.
  8. Add 1 tablespoon of dressing to beets and toss.
  9. Place cooked barley, dill, parsley, orange zest, walnuts, and the rest of the dressing in a large bowl and then toss to combine.
  10. To serve, place barley on a dish and sprinkle with sautéed mushrooms. Top with a mound of beet ribbons and sprinkle with extra dill.

Story and recipe by Kristen Palmer / Styling by Anna Franklin / Photography by Dave Bryce A footer photo with a white background, one TABLE Magazine and subscribe info and button

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