African Black Barley Salad with Coconut Berbere Dressing

Black barley is a whole grain, traditional to African cooking, namely Ethiopia.  It has a chewy texture, with nutty flavor, making it ideal for a hearty vegan salad.  With flavors from spicy Berbere seasoning and sweet potatoes, this delicious oil-free healthy recipe is a must for spice-lovers.

MEDIUM          Servings: 4    Ready In: 35 minutes

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African Black Barley Salad with Coconut Berbere Dressing - Healthy, Oil-Free, Plant-Based, Whole Grain, Vegan

African Black Barley Salad with Coconut Berbere Dressing - Healthy, Oil-Free, Plant-Based, Whole Grain, Vegan

Ingredients

3/4 cup black barley
1 medium sweet potato
1 small onion
1/2 cup green peas
1/4 cup light coconut milk
1 tsp. Berbere spice mix
2 tbsp. chopped cilantro


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African Black Barley Salad with Coconut Berbere Dressing - Healthy, Oil-Free, Plant-Based, Whole Grain, Vegan Recipe

Procedure

Gather ingredients. Preheat oven to 425F. 

To cook the barley: Place the barley in a medium pot with 1 1/2 cups water. Cover, bring to a simmer and cook until tender, about 25 minutes. 

To roast the vegetables: Dice the sweet potato and thinly slice the onion. Spread the sweet potato and onion into a single layer on a baking sheet. Roast at 425 for about 25 minutes, stirring halfway through.  When the sweet potatoes are tender and the onion lightly browned, remove from the oven and set aside. 

To make the Coconut Berbere dressing: Combine the coconut milk and Berbere spices in a small bowl.  Whisk together and set aside.  

When the barley is tender, turn off the heat, remove the lid and let excess water steam off.  While still warm, combine the barley, roasted sweet potatoes and onion, Coconut Berbere dressing, green peas, and cilantro. Toss well to combine.

Taste to check seasoning.  Enjoy warm.
 

Chef's Tips: You can find Berbere spices at African specialty markets or order it online.  It's very similar to curry, but with more red pepper (aka paprika) and basil... and without the cumin and coriander that's in curry blends.  Black Barley is traditional to African cuisine. If you can't find it, substitute with regular barley, farro, or wild rice. 

Yield: 4 cups


Step-by-Step Photos:

Nutrition Facts

Serving size: 1/4 of a recipe (about 1 cup)

Amount Per Serving
Calories 186.95
Calories From Fat (9%) 15.98
% Daily Value
Total Fat 1.85g 3%
Saturated Fat 1.04g 5%
Cholesterol 0mg 0%
Sodium 38.93mg 2%
Potassium 353.74mg 10%
Total Carbohydrates 37.7g 13%
Fiber 8.63g 35%
Sugar 3.86g
Protein 6.42g 13%
Calcium 6.63mg <1%
Iron 33.76mg 188%
Vitamin A 5186.1IU 104%
Vitamin C 0.85mg 1%


Do I need to rinse quinoa? Do I need to cook it with oil? How do I know when it's done? Chef Katie Simmons will answer all of these questions for you. Plus, she'll share a professional chef tip on why you should toast the quinoa with spices to get the ultimate flavor.