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Barley & bulghar chopped herb salad New-recipe-icon

A healthy, fibre-rich grain salad that counts as 2 of your 5-a-day. Mint, dill and parsley, along with onions, garlic and cloves make this a winning side dish

  • Prep: 20 mins
    Cook: 25 mins
    plus 1 hr chilling
  • Serves 6
  • Easy
  • Serves 6
  • Easy
  • Calories 290
  • Carbohydrates 41
  • Saturated Fat 1
  • Sugar 5
  • Protein 7
  • Fat 9
  • Fibre 7
  • Salt 0

Nutrition per serving

  • Calories 290
  • Carbohydrates 41
  • Saturated Fat 1
  • Sugar 5
  • Protein 7
  • Fat 9
  • Fibre 7
  • Salt 0

Ingredients

  • 150g pearl barley
  • 150g bulghar wheat
  • 3 tbsp olive oil
  • 3 white onions, halved and sliced
  • 4 garlic cloves, crushed
  • ¼ tsp ground cloves
  • small bunch of parsley
  • small bunch of dill
  • small bunch of mint
  • ½ cucumber, finely chopped
  • 4 tomatoes, finely chopped
  • 2 lemons, juiced

Method

  1. Bring a pan of water to the boil and add the barley. Cover and cook for 25 mins, or until tender. Meanwhile, pour boiling water over the bulghar wheat to just cover, and set aside.

  2. Heat 2 tbsp oil in a large frying pan and add the onions. Cook for 20-25 mins, stirring regularly, until golden and caramelised. Stir in the garlic and cloves for 30 secs.

  3. Drain the barley and bulghar well and tip into a bowl. Add the remaining oil, the onions, and plenty of seasoning. Mix well and chill until you’re ready to serve (up to 24 hrs ahead is fine, or at least 1 hr.) Remove from the fridge 30 mins before you want to serve.

  4. Toss through the remaining ingredients and serve on a large platter or in a bowl.

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