For the first recipe of the year I want to share with you a delicious warm barley and roasted squash winter salad. This dish combines a hearty grain–pearl barley–with oven-roasted squash, caramelized onion wedges, tangy Greek Feta cheese, and a simple pomegranate dressing. This colorful and healthy salad is a great combination of textures and flavors!
Hearty and substantial on its own as a vegetarian dish, this warm winter salad also pairs so well with any grilled or roasted meat. Almost all ingredients are interchangeable and each one can easily be substituted with what you might have on hand, which makes this dish very versatile!
The Mediterranean Diet was voted #1 Best Diet, again!
In other news, it was not a surprise that the Mediterranean Diet was voted (for the 8th consecutive year), the #1 Best Diet by “US News and World Report” magazine! For a series of years now, health experts agree on science-based evidence that a Mediterranean diet, with it focus on vegetables, legumes and healthy fats, is the best and most sustainable diet for overall wellness, heart health and longevity. It is actually more of a way of living rather than a diet, and is easy to follow and easy to stick with because, while it does not exclude any food group, it does incorporate them in moderation!
I shared some more information about the Mediterranean diet in a previous post, a couple of years ago!
Ingredients for the Warm Barley with Roasted Squash Winter Salad
- Pearled Barley: the base of this dish; you can substitute with farro or brown rice
- Delicata Squash: cut into 1/2″ slices; you can also use any other winter squash, such as butternut
- Red onion: cut into wedges, roasted until caramelized; any kind of onion will do
- Feta Cheese: adds a nice salty, tangly flavor; you can substitute with goat cheese
- Pomegranate Seeds: crunchy and juicy, they add a burst of flavor and a very nice texture
- Extra Virgin Olive Oil: to roast the squash and to make the dressing
- Pomegranate Molasses: adds an earthy complexity and sweetness to the dish; you can substitute with balsamic vinegar instead
- Seasoning: sea salt and freshly ground black pepper; that’s it!
- Optional: pistachio nuts for extra crunch
How to Cook Barley
Barley, a staple in many Mediterranean cuisines, has a nice, chewy texture and nutty flavor. It is easy to cook, by using the ratio of 1 cup of barley to 3 cups of water. Rinse the barley well and then add it to a pot of salty, boiling water. We lower the heat, cover the pot and simmer the barley for about half an hour, until it is tender, but still has an al dente texture. When ready, fluff it up with a fork and toss with the dressing while it is still warm.
How to Prepare and Roast a Delicata Squash
Roasting a delicata squash caramelizes it and makes it nice and sweet: slice it in half, lengthwise, remove the seeds, cut each half into slices, toss with olive oil, salt and black pepper and then roast until tender and caramelized. The skin of the delicata squash, as the name implies, is very delicate (as well as being full of excellent nutritional fiber) and is perfectly good to eat. No peeling is needed!
How to Serve it and Prepping Ahead
You can serve this Warm Barley with Roasted Squash Winter Salad on its own for a nice lunch, or, serve it as a side dish next to your favorite protein. The basic components of the dish (the barley and the squash) can be prepared ahead of time (even the day before) and you can assemble the salad when you need it.
I hope you get to try this salad some time, as it is not only delicious and bursting with flavor, but also it is full of healthy nutrients and so good for you!
- ¾ cup Pearl Barley
- 1 Delicata squash, cut in half lengthwise, seeded and sliced
- 1 medium red onion, cut into wedges
- --- extra virgin olive oil (for the vegetables)
- --- sea salt and freshly ground black pepper
- For the dressing:
- 4-5 TBSP. extra virgin olive oil
- 2 TBSP. pomegranate molasses (if you cannot find this, you can substitute with an equal amount of balsamic vinegar)
- --- sea salt and freshly ground black pepper
- For topping:
- ½ cup Greek Feta cheese, crumbled or cubed
- ¼ cup pomegranate seeds
- 2 TBSP. pistachios (optional), shelled
- Preheat the oven to 375 degrees Fahrenheit.
- Cook the barley according to the package instructions. Remove the pot from the heat, drain the barley well, and toss it with the dressing while it is still warm. Taste and adjust the seasoning.
- While the barley is cooking, you can prepare and roast the vegetables. Slice the delicata squash lengthwise, remove the seeds, and cut it into ½" slices. Place on a large baking sheet. Peel the red onion, cut it into wedges, and place on the baking sheet with the sliced squash. Season the squash and onion generously with sea salt and freshly ground black pepper, drizzle with plenty of extra virgin olive oil, and toss. Make certain that the squash and onions are spread evenly on the baking sheet and roast for about 25-30 minutes, turning once half way, until they are nicely caramelized (they should be ready about the same time that the barley is cooked).
- On a warmed platter, spread the still warm barley and the roasted squash and onion wedges. Top with the pomegranate seeds, the Feta cheese, and the pistachio nuts, if using. Drizzle the entire salad with some more extra virgin olive oil and serve warm or at room temperature.
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Looks amazing! I can’t wait to try this!
Thank you so much, Kathy! I hope you get to make it – it will not disappoint!
This looks beautiful! I’m going to try to find this squash 😋
Thank you for your comment, you should not have any problem finding a delicata squash…. It is really delicious in this recipe!