Winter Barley Salad with a Walnut Mustard Dressing

Skip Breadcrumb HomeClinics & ProgramsELLICSR KitchenWinter Barley Salad with a Walnut Mustard Dressing
Skill Level
Preparation Time 10 minutes Total Time 40 minutes
Servings 4 Cost Per Serving $2.63
Share this Recipe
Image of Winter Barley Salad with a Walnut Mustard Dressing recipe


1/2 cupUncooked pearl or hulled barley
8Brussels sprouts, shaved
1/2Fennel bulb, thinly sliced
2Medium carrots, peeled into thin shavings
1/4 cupFresh mint, finely chopped
To tasteSea salt
Walnut Mustard Dressing
2 tbspWalnuts, crushed
2Anchovies (optional), finely chopped
1 tbspDijon mustard
2 tbspCider vinegar or regular white vinegar
1 tbspOlive oil
1/4 tspSea salt and freshly ground black pepper


  1. ​In a small pot over medium heat add your barley and toast until lightly golden brown. About 3 minutes. Add 1 ½ cups of water or stock and bring to a boil. Cover and reduce heat to low, simmer until cooked, about 25 minutes for pearl barley and 40 minutes for hulled barley.
  2. Once cooked, strain the remaining water and allow the barley to cool.
  3. Combine with shaved sprouts, fennel, carrots and mint. And season with a pinch of salt.
  4. Combine dressing ingredients in a bowl and whisk together well or pulse them in a blender.
  5. Dress the barley and serve.


  • ​Choosing fibre-rich foods can help you get to and keep a healthy body weight. It can also help prevent and control type 2 diabetes and prevent colorectal cancer. The fibre in barley helps to slow the digestion of carbohydrates, leading to more stable blood sugar levels and helping you feel full for longer. Choose hulled barley for the most fibre: it contains the bran, while pearl and Scotch barley have had the bran removed.
  • Barley is rich in a type of fibre called beta-glucan. This fibre traps LDL cholesterol and removes it from the blood, which may help lower heart disease risk. Barley also contains niacin, a B vitamin that is essential for heart health.
  • Brussels sprouts are rich in plant nutrients called glucosinolates that may cancer cell growth and tumour growth. Lab studies suggest these compounds may cause cancer cells to self-destruct.