Upgrade your salad game by making this nutritious goat cheese beet barley salad. It is filled with mixed greens, steamed beets, cooked pearl barley, chickpea, goat cheese, nuts, and oranges. This everything salad is a full meal to make your belly happier.
I always loved salad as a main meal rather than just a mere side. That means it has to be filled with healthy carbs in the form of complex grains and lentils/beans. Lots of leafy greens for essential vitamins, fiber, and nutrients, a serving of fruit. Cheese and nuts or seeds. Any additional low-carb veggies like cucumber for extra crunch and texture. Lastly, a good salad dressing is very important for overall taste!
If you want more salad inspirations then try my sweet potato quinoa salad as well as this zero oil chickpea pesto pasta salad. On cooler days I like to indulge in a warm salad like this Masala Barley Buddha bowl.
Ingredients to make a delicious Barley Salad
Spring Mix – I like to use leafy greens like kale, arugula, spinach because they have a better nutrition profile as compared to plain lettuce. You can use a mix of greens of your choice.
Pearl Barley– It is so easy to include this whole grain in your diet. Pressure cooking makes it easy to cook. I like to make a big batch and use it throughout the week.
Chickpea– A great source of protein and complex carbs to keep you full for a long time. Canned or freshly cooked chickpea from scratch works the same way.
Beetroot – Raise your hands if you are not using enough beets in your diet. Beets are an I have used steamed beets for this recipe. Roasted beets work well too.
Goat Cheese – Cheese is completely optional. It is for making your salad tastier, filling, and increasing the protein intake.
Oranges – I love to use fruits in my salad. Here oranges or apples pair very well with beets. Adding fruits adds a fresh sweet layer to your salad.
Walnuts – A very good way to get your nut serving is by adding it to salads. Nuts are a powerhouse of energy and provide a delightful crunch to the salad.
Salad dressing
I have used a basic classic vinaigrette recipe made with extra virgin olive oil, balsamic vinegar, and agave being the key ingredients for the salad dressing. It provides a good zing to this salad.
Possible Substitutes
- Use your choice of salad mix or chopped leafy greens.
- Swap chickpea for white beans or kidney beans.
- Substitute goat cheese with feta or chopped fresh mozzarella.
- Add your choice of fruit like sliced apples, strawberries, or anything seasonal instead of oranges. (Don’t use bananas or melon please!)
- If vegan, disregard the cheese. Or use dairy-free cheese.
Important tips to make a good beet barley salad.
- Cook beet and barley pot in pot for efficiency, although not necessary.
- Always toss the salad just before eating to prevent it to be soggy.
- You may increase or decrease the amount of grain and beans to your liking.
Make ahead of time tips
- This salad makes an ideal make ahead of meal prep recipe.
- You can boil barley and beets up to 3-4 days ahead of time and use them as needed.
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Recipes for a healthy lifestyle
Vegan Oats Chickpea Veggie Pancakes
Goat Cheese Beet Barley Salad Recipe
Goat Cheese Beet Barley Salad
Ingredients
- 1 cup pearl barley rinsed and drained.
- 2 cups water for cooking
- 2-3 small beets washed and cleaned
- ½ cup canned chickpea or more if desired.
- 5 oz Salad spring mix or of choice
- 2 cuties or 1 mandarin orange peeled
- ½ cup broken walnuts
- ½ cup cucumber chopped
- 1/3 cup goat cheese OR feta
For the dressing
- ¼ cup Extra virgin olive oil
- 2 tablespoon lemon juice OR vinegar
- 2 tablespoons Maple syrup OR agave
- ¼ teaspoon garlic powder OR 1 teaspoon minced garlic
- 1 teaspoon dried Italian herb blend Or 1 tablespoon chopped fresh herbs
- Salt to taste
- Couple twists pepper
Instructions
For cooking barley and beets (Instant pot PIP method)
- Add the rinsed pearl barley to the inner pot of the instant pot. Add in 2 cups of water for coking.
- Top the barley with a long leg trivet.
- Prick beets several times with the knife to aid cooking. No need to peel or cut into halves.
- Place beets in a small IP safe container, fill it with ¼ cup of water , and place it over the trivet.
- Secure the lid with a black knob in the sealing position.
- Press, Manual mode, time 16 minutes high pressure followed by a natural pressure release.
- Once the silver pin drops down, carefully open the lid.
- Insert a knife in the beet to check if it is cooked. It should slide in smoothly without any resistance.
- Take out that bowl and trivet.
- Fluff the barley and let it completely cool before making the salad.
For the dressing
- Whisk everything together until combined or shake up everything in a very small jar.
Assemble the salad.
- Add the spring mix to a large salad bowl.
- Top it with only 1 cup cooked barley, chickpeas, 1 cup cubed cooked beets, oranges, walnuts, and chunks of goat cheese.
- Add in the dressing and mix to coat.
- Serve immediately.
Notes
Possible substitutes
- Use your choice of salad mix or chopped leafy greens.
- Swap chickpea for white beans or kidney beans.
- Substitute goat cheese with feta or chopped fresh mozzarella.
- Add your choice of fruit like sliced apples, strawberries, or anything seasonal instead of oranges. (Don’t use bananas or melon please!)
- If vegan, disregard the cheese. Or add dairy-free cheese instead.
Important tips
- Cook beet and barley “pot in pot” for efficiency, although not necessary.
- Always toss the salad just before eating to prevent it to be soggy.
- You may increase or decrease the amount of grain and beans to your liking.
comments and suggestions are welcome