Toasted Barley & Heirloom Tomato Salad

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Skill Level
Preparation Time 10 minutes Total Time 35 minutes
Servings 6 Cost Per Serving $2.68
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1/2 cupPot Barley
1 1/2 cupsVegetable or Chicken Stock, or Water
10Black Cured Olives,pitted and roughly chopped
1/4 cupFresh Basil,torn
1/2 cupZucchini,julienned (sliced into thin matchsticks)
1/4 cupRed Onion,thinly sliced
1/2 cupFresh Mozzarella or Ricotta
1 cloveGarlic,minced
1 tbspWhite Wine Vinegar (or any vinegar)
1 1/2 tbspExtra Virgin Olive Oil
To TasteSea Salt and Freshly Ground Black Pepper


  1. In a large pot over medium heat add 1/2 a tablespoon of oil, and add barley, stir and toast for about 3 minutes. Add stock or water and bring to a boil. Cover with a lid reduce the heat to low and simmer for about 25 minutes or until the barley is tender. Drain remaining liquid.
  2. Combine barley, tomatoes, olives, zucchini and onion. Mix well and place in a large bowl.
  3. Combine garlic, vinegar, olive oil, salt and pepper to taste, mix well and dress the tomatoes. 
  4. Roughly chop the mozzarella or crumble the ricotta. Top the salad with cheese and basil and serve.


  • ​Organic foods are grown using natural pesticides and fertilizers, are not genetically modified (non-GMO), and are free of growth hormones and antibiotics. Conventional (non-organic) farming may use chemical pesticides and fertilizers. The Canadian Food Inspection Agency (CFIA) visits farms and food production facilities to make sure they are following organic practices to be certified as organic. CFIA tests conventional foods to make sure any pesticides or other chemicals are within levels considered to be safe according to Health Canada.
  • Are organic foods more nutritious? Studies researching whether there is a difference between organic and non-organic foods have not found differences in their nutritional value. 
  • Local produce is often higher in nutrients than imported produce, as it hasn’t spent as long in transit and therefore tends to be fresher when purchased. 
  • For vegetables and fruits where you eat the peel, try to choose organic versions if you can. The Environmental Working Group has a list of the foods they have determined to be highest in pesticides. You may decide to purchase organic versions of these foods to reduce your exposure to pesticides.
  • Use tap water to rinse your vegetables and fruits. Rinsing for 30 seconds can help lower the amount of pesticides on your food.