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    Home » Recipes » Salad Recipes

    Barley Salad with Asparagus, Red Pepper and Spinach

    Published: Apr 19, 2022 by Kristi · This post may contain affiliate links.

    Jump to Recipe Print Recipe

    This Barley Salad with Asparagus, Red Pepper and Spinach is not to be missed! Hearty pearl barley, bright asparagus, red bell pepper and tender spinach come together to create a delicious and satisfying springtime salad. It makes a lovely first course or side dish and is even substantial enough to be a meal on its own.

    This grain based salad is fresh, healthy and easy to make! Keep reading for step by step instructions for creating this gorgeous salad at home.

    Springtime Barley Salad with Asparagus, Red Pepper and Spinach on a plate with a fork and napkin.

    Why This Recipe Works

    • A delicious combination of vegetables: Thin spears of sautéed asparagus, diced red pepper and sliced shallots are perfectly paired with fresh baby spinach.
    • Cooked pearl barley brings whole grain goodness and satisfying texture and flavor.
    • Creamy goat cheese crumbles, toasted almonds and a simple sherry vinaigrette pull everything together.

    The Ingredients

    Labeled ingredients for Springtime Barley Salad with Asparagus, Red Pepper and Spinach.
    • Cooked pearl (or medium) barley is my grain of choice here but you could use any cooked whole grain (like farro) in its place. You could even use cooked brown or wild rice or even quinoa if you would prefer a gluten free version.
    • If you can't find sherry vinegar, you can substitute white or red wine vinegar in its place.
    • Creamy goat cheese makes a lovely accompaniment to the cooked spring vegetables, but crumbled feta would be good here, too.

    How to Make This Recipe

    • Begin by combining 1 tablespoon of the vinegar and minced garlic together in a large bowl and set aside for at least 10 minutes. This helps to mellow and soften the raw garlic flavor.
    • Heat 2 tablespoons of olive oil in a 12 inch nonstick skillet over medium heat. Add the red bell pepper and cook until softened and beginning to brown, about 2 minutes. Add the asparagus and cook until just tender, about 2 more minutes. Add the shallot and cook for one more minute.
    Diced red pepper and olive oil in a nonstick skillet.
    Diced red pepper and pieces of asparagus in a skillet with a wooden spoon.
    Red pepper, asparagus and shallot in a skillet with a wooden spoon.
    • Remove from the heat and and add the remaining teaspoon of vinegar to the pan. Stir to combine. Stir the cooled pearl barley into the pan with the vegetables, season to taste with salt and pepper and set aside.
    • Slowly whisk the remaining 4 tablespoons of olive oil into the vinegar and garlic mixture. Season to taste with salt and pepper.
    Red pepper, asparagus, shallot and barley in a skillet with a wooden spoon.
    Vinaigrette in a bowl with a whisk.
    • Toss the spinach with 2 tablespoons of the vinaigrette. Add the barley and vegetable mixture to the bowl with the remaining vinaigrette and toss to combine.
    Spinach in a glass bowl with a serving fork.
    • Arrange the spinach on a serving platter or onto individual plates. Top with the barley and vegetable mixture. Scatter goat cheese and almonds over the top. Serve.
    Spinach, asparagus and red pepper salad on a plate.

    EXPERT TIPS

    • Try to find thin asparagus spears for this recipe. They will cook more quickly than thicker spears.
    • The salad is tossed in two bowls and while it does require the tiniest bit of extra dishwashing, your efforts will be rewarded. Keeping the baby spinach separate from the asparagus and barley mixture really helps maintain the integrity of the ingredients and prevents bruising the delicate greens.

    FAQS

    What is the difference between pearl (or medium) barley, hulled barley and instant (or quick) barley?

    Hulled barley is minimally processed.  Only the inedible outer shell of the grain is removed leaving the bran intact.  While this means your grains will take longer to cook (possibly over an hour), they are more nutritious.  In order to speed cooking time and increase the bioavailability of nutrients, it helps to soak hulled barley overnight prior to cooking.

    When pearl (or medium) barley is processed, the nutrient and fiber dense bran of the grain is removed.  This shortens the cooking time of the grain but removes some of the nutrients and fiber that make barley an appealing grain from a health perspective. Even though pearl barley does not have the same nutritional punch as hulled barley, it still retains more nutrients than most processed grains.

    Instant (or quick) barley is pre-steamed pearl barley and takes only 10 or 15 minutes to cook.

    How do I cook pearl barley?

    Bring a medium pot of water to a boil over high heat.  Season with salt. Add 1 cup of pearl barley. Cook until tender, about 25-30 minutes.  Drain through a fine mesh strainer and rinse under cold water to cool completely. 1 cup of dry pearl barley will make about 3 cups of cooked barley. Barley can be made up to 3 days in advance and stored in the refrigerator in an airtight container. Cooked barley can also be frozen in a freezer safe container such as a Ziploc freezer bag for up to 3 months. Check out this blog post for more information on making barley in the Instant Pot if you would rather go that route.

    Can I make this salad ahead of time?

    The barley can be made ahead of time (see the FAQ above) as well as the vinaigrette. The vinaigrette can be tightly covered and stored in the refrigerator for up to two days. It's best to make the vegetables just before serving as the asparagus will lose its vibrant green color over time. Likewise, the tender spinach leaves should be tossed in the vinaigrette just before serving to maintain their delicate texture.

    How do I store leftovers of this salad?

    Store any leftovers tightly covered in the refrigerator for up to two days.

    What should I serve with this salad?

    This salad is hearty enough to be enjoyed as a vegetarian meal on it's own, but it would also be delicious with grilled chicken or salmon.

    Can this salad be vegan?

    Yes! Simply leave out the goat cheese cheese crumbles or substitute a vegan cheese instead.

    Can I make this salad gluten free?

    Yes! Simply substitute brown rice, wild rice or quinoa for the barley.

    RELATED RECIPES

    Looking for more delicious barley recipes? I've got several here on the blog for you to try!

    • Creamy Baked Barley Risotto with Mushrooms in a bowl with a fork and a glass of wine.
      Creamy Baked Barley Risotto with Mushrooms
    • Close up of a bowl of Creamy Barley Breakfast Porridge with a spoon.
      Creamy Barley Breakfast Porridge
    • Two bowls of split pea soup next to a spoon and napkin.
      Easy Vegetarian Split Pea Soup with Barley
    • Zucchini barley cakes, roasted cherry tomatoes and ricotta cheese on a a plate
      Zucchini Barley Cakes with Roasted Cherry Tomatoes and Ricotta

    Recipe

    Spinach, asparagus and red pepper salad on a plate.

    Barley Salad with Asparagus, Red Pepper and Spinach

    A delicious and hearty spring salad with sautéed asparagus, red pepper, spinach and pearl barley
    5 from 2 votes
    Print Pin Rate
    Course: Salad
    Cuisine: Nordic, Scandinavian
    Prep Time: 15 minutes minutes
    Cook Time: 5 minutes minutes
    Total Time: 20 minutes minutes
    Servings: 4
    Calories: 436kcal
    Author: Kristi

    Ingredients

    • 1 tablespoon + 1 teaspoon sherry vinegar divided
    • 1 garlic clove minced
    • 6 tablespoons extra-virgin olive oil divided
    • Coarse salt and freshly ground pepper
    • 1 red bell pepper cut into a medium dice
    • 8 ounces thin asparagus spears trimmed and cut into 1-inch pieces
    • 1 medium shallot sliced thin
    • 1 ½ cups cooked pearl barley cooled (see note below)
    • 6 cups baby spinach
    • ¼ cup sliced almonds toasted
    • 3 ounces soft goat cheese for crumbling over the top

    Instructions

    • Combine 1 tablespoon vinegar and garlic together in a medium bowl.  Set aside.
    • In a large nonstick skillet, heat 2 tablespoons of olive oil over medium high heat.  Add red pepper and cook until lightly browned and beginning to soften, about 2 minutes. Add asparagus and cook until nearly tender, about 2 minutes.  Add shallot and cook until softened, about 1 more minute. Remove from heat and add remaining teaspoon of sherry vinegar. Stir in cooled barley. Set aside to cool while you make the vinaigrette.
    • Whisk remaining 4 tablespoons of olive oil into garlic and sherry vinegar mixture.  Season to taste with salt and pepper.
    • Toss spinach with 2 tablespoons of vinaigrette in a large bowl.  Season to taste with salt and pepper.
    • Add asparagus and barley mixture to the medium bowl with the remaining vinaigrette.  Toss to combine. Season to taste with salt and pepper.
    • To serve, create a bed of spinach on the bottom of each plate or on a serving platter.  Arrange the asparagus and barley mixture over the top. Sprinkle with toasted almonds and crumbled goat cheese.

    Notes

    To Cook Pearl (or Medium) Barley:  Bring a medium pot of water to a boil over high heat.  Season with salt. Add ½ cup of pearl barley. Cook until tender, about 25-30 minutes.  Drain through a fine mesh strainer and rinse under cold water to cool completely.  Barley can be made up to 3 days in advance and stored in the refrigerator in an airtight container. Cooked barley can also be frozen in a freezer safe container such as a Ziploc freezer bag for up to 3 months.
    Try to find thin asparagus spears for this recipe. They will cook more quickly than thicker spears.
    Adapted from the May/June 2003 issue of Cook's Illustrated magazine.

    Nutrition

    Calories: 436kcal | Carbohydrates: 27g | Protein: 11g | Fat: 33g | Saturated Fat: 7g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 21g | Trans Fat: 1g | Cholesterol: 10mg | Sodium: 120mg | Potassium: 623mg | Fiber: 7g | Sugar: 4g | Vitamin A: 5804IU | Vitamin C: 55mg | Calcium: 140mg | Iron: 5mg
    Tried this Recipe? Tag me Today!Mention @TrueNorthKitchen or tag #truenorthkitchen!

    If you loved this recipe, give it a star review! Also, snap a picture of your Barley Salad with Asparagus, Red Pepper and Spinach and share it with me on Instagram using the hashtag #truenorthkitchen and tagging me @true_north_kitchen.

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    Comments

    1. Cheryl says

      June 09, 2025 at 2:22 pm

      If you were going to have this salad for a dinner then what meat/recipe do you suggest?

      Reply
      • Kristi says

        June 09, 2025 at 3:58 pm

        Hi Cheryl,
        Thanks for your question! I like it with grilled chicken, but honestly, steak or salmon would also be tasty!
        Kristi

        Reply
    2. Marcia Holm says

      April 08, 2024 at 6:42 pm

      5 stars
      Excellent spring salad!

      Reply
      • Kristi says

        April 09, 2024 at 1:27 pm

        Thanks, Marcia!

        Reply
    3. Kristi says

      April 21, 2022 at 10:01 am

      5 stars
      My favorite spring salad!

      Reply
    5 from 2 votes

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