Barley and Corn Strata Salad in Mason Jars

Photo courtesy of Steve Petusevsky

Salad jars have become popular indeed. Not only are they visually appealing but you can also be flexible with their contents, thereby making it easier to avoid food waste. As well, you can make them ahead of time and they still taste great. These salads are also a super way to include whole grains, especially intact grains and leftover ones as well.

While barley soups may be a familiar offering, barley salads and side dishes are less so. But one reason they’re a soup favourite is their stick-to-the-ribs properties. So why not enjoy a salad that also keeps you feeling satisfied for longer? It’s their soluble fibre that’s responsible for barley’s satiety – the fibre that also reduces blood cholesterol levels and helps to keep blood sugar readings more stable.  The fibre contained also makes barley a prebiotic food. (Read more about barley – 6 top reasons to love barley.)

Here’s an offering for Whole Grains Month. The recipe and photo are courtesy of Steve Petusevsky, one of the Oldways Whole Grains Council’s culinary advisors. To make a gluten-free version, substitute a cooked gluten-free grain, such as quinoa or sorghum.

Barley and Corn Strata Salad in Mason Jars

Makes 6 servings

1 cup hulled or hull-less barley
2 ½ cups water or vegetable (or chicken) stock
1 tsp grated lemon peel
1 stalk celery, sliced
1 cup corn, frozen or fresh
1 carrot, grated
¼ cup frozen peas
1 tsp salt
½ cup halved grape tomatoes
1 cup chopped fresh spinach leaves
½ cup sliced button mushrooms
Dressing- a vinaigrette of your choice

Add barley to water or stock. Bring to a boil, lower to a simmer, and cover. Add lemon zest and simmer for approximately 45-50 minutes, or until barley is tender to your taste. Allow to rest for 10 minutes then transfer to a bowl, fluff with a fork and cool slightly.

Add celery, corn, carrot, and peas. Season with salt and cool completely before layering in jars.

Layer the salad, the tomatoes, the spinach and the mushrooms in any order that suits your fancy. The photo shows tomatoes followed by mushrooms, barley/corn salad, then spinach – a good choice if the salad will be in the jar for long.

Pour a little dressing into the jar and shake it slightly to distribute the dressing.

Nutrition information per serving:
• Calories: 150
• Protein: 5 grams
• Fat: 1 gram
• Saturated fat: 0 grams
• Carbohydrate: 33 grams
• Dietary fibre: 7 grams
• Sodium: 420 milligrams

Tags: , , , , , , ,

Categories: Recipes, Whole Foods

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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2 Comments on “Barley and Corn Strata Salad in Mason Jars”

  1. October 8, 2021 at 8:59 am #

    What fun!

  2. October 8, 2021 at 12:09 pm #

    Salad jars certainly are!

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