Veggie Barley Salad

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Veggie Barley Salad

Kids ImageNote: This recipe, created by Mac Wirth of Idaho, won a national contest and was served at a White House lunch for kids. His salad combines whole grains (barley) and vegetables, all topped with a fresh dressing. (If you try this recipe, get a grownup's help because it requires using a knife.)

Nutrition Label

Prep time: 1 hour, plus refrigerate overnight

What you need:

  • 1 cup pearl barley
  • 1 medium tomato, chopped
  • 2 medium carrots, shredded
  • 1 medium red, orange, or yellow bell pepper, seeded and chopped
  • 2 cups chopped fresh spinach
  • 3 tablespoons orange juice
  • 3 tablespoons olive or grapeseed oil
  • 2 tablespoons apple cider vinegar (or any other mild vinegar)
  • 1 teaspoon honey
  • Salt and freshly ground black pepper

Equipment and supplies:

  • Measuring cups and spoons
  • Knife
  • Large pot for cooking the barley
  • Large bowl
  • Oven

What to do:

  1. Bring a large pot of water to a boil.
  2. Add the barley and cook, uncovered, until tender, about 40 minutes.
  3. Transfer barley to a large bowl.
  4. Add the tomato, carrots, bell pepper, and spinach. Stir to combine.
  5. In a small bowl, whisk together the orange juice, olive or grapeseed oil, vinegar, honey, salt, and pepper.
  6. Pour the vinaigrette over the barley salad and mix thoroughly.
  7. Refrigerate overnight for best results

How much does this recipe make?

  • 4 servings

Reviewed by: Mary L. Gavin, MD
Date reviewed: September 2013

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Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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