This Mediterranean Sprouted Salad is a vibrant and nutritious dish that combines the earthy flavors of barley, the crunch of red cabbage, and the freshness of mint leaves. The addition of roasted red peppers and a tangy White Wine Vinegar & Mustard Vinaigrette brings everything together beautifully. It's a perfect salad for a light lunch or a refreshing side dish. The author suggests letting the salad sit for 30 minutes to enhance the flavors, as...
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Ingredients
Salad Ingredients
Pearl barley1cup
Green pea sprouts1cup
Chickpea sprouts1cup
Red cabbage2cups
Yellow & red pepper strips1cup
Fresh mint leaves1/2cup
Lemon zest1tbsp
White Wine Vinegar & Mustard Vinaigrette
Extra Virgin Olive Oil6tbsp
White Wine Vinegar2tbsp
Dijon Mustard1tsp
Honey1/2tsp
Salt & Black Pepper
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Nutrition (per serving)
Calories
270.0kcal (13.5%)
Protein
9.9g (19.76%)
Carbs
30.1g (10.93%)
Sugars
5.6g (11.2%)
Healthy Fat
12.1g
Unhealthy Fat
1.9g
% Daily Value based on a 2000 calorie diet
How to make Mediterranean Sprouted Salad
Prepare the Base
- Step 1
In a large mixing bowl, combine the cooled barley and shredded red cabbage. Massage the cabbage slightly with a pinch of salt beforehand to soften the texture.
Add the Sprouts
- Step 1
Fold in the green pea sprouts and chickpea sprouts gently to avoid bruising the greens.
Incorporate Flavor
- Step 1
Add the peppers, lemon zest, and half of the torn mint.
Dress and Finish
- Step 1
Pour the dressing over the salad and toss well. Top with the remaining mint just before serving to keep it vibrant.
White Wine Vinegar & Mustard Vinaigrette
- Step 1
Place all dressing ingredients in a small jar and shake vigorously until the mixture looks creamy and opaque.
- Step 2
Alternatively, whisk the mustard and vinegar together first, then slowly stream in the olive oil while whisking constantly.
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Nutrition (per serving)
Nutrition (per serving)
Calories
270.0kcal (13.5%)
Protein
9.9g (19.76%)
Carbs
30.1g (10.93%)
Sugars
5.6g (11.2%)
Healthy Fat
12.1g
Unhealthy Fat
1.9g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
This salad tastes better after sitting for 30 minutes. The acid in the vinegar lightly pickles the red cabbage and allows the barley to soak up the dressing's flavor.
FAQS
Can I use a different grain instead of pearl barley?
Yes, you can substitute pearl barley with quinoa, farro, or bulgur for a similar texture and flavor.
Do I need to blanch the chickpea sprouts?
Blanching the chickpea sprouts for 2 minutes is optional. It softens them slightly, but they can be used raw if preferred.
Can I make the salad ahead of time?
Yes, this salad can be made ahead of time. It actually tastes better after sitting for 30 minutes as the flavors meld together.
What can I use instead of roasted red peppers?
You can use fresh bell peppers or sun-dried tomatoes as an alternative to roasted red peppers.
Is the honey or maple syrup necessary in the dressing?
The honey or maple syrup is optional and helps balance the acidity of the dressing. You can omit it if you prefer a sharper flavor.
Private Chef Anna
(@chefanna)
I have been a professional South African chef for 18 years, now teaching kids & adults how to cook by using their instincts. I am self-taught and have an extreme passion for various international cuisines. I have fallen in love with teaching others the skills that I have learnt, inspiring them through creative cooking.
...Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia