Pomegranate Barley Salad

Pomegranate Barley Salad
Heather Nicholds, C.H.N.

Healthy Vegan Pomegranate Barley Salad Recipe

A wonderful mix of textures and flavors, this pomegranate barley salad is hearty and comforting for those days when you feel like salad but don’t want to get cold. Barley has a nice density to it, and paired with crunchy onions, pops of pomegranate, and the soft chew of dried cranberries and roasted squash, you’ll be coming back to this for seconds.

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Healthy Vegan Pomegranate Barley Salad Recipe
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Pomegranate Barley Salad

A sweet salad for autumn, with a lovely mix of textures and flavors. Hearty enough to be a meal on its own, or have it as a side to some roasted portobellos or a veggie burger. This is best to make with leftover barley, so that you can have it cooked and cooled in advance.
Prep Time10 minutes
Cook Time45 minutes
Total Time55 minutes
Course: Lunch, Main Course, Salad
Cuisine: American
Keyword: barley, pomegranate
Servings: 4 servings
Calories: 397kcal
Author: Heather Nicholds, C.H.N.


  • 1 cup barley
  • 1/2 butternut squash
  • 1 tsp olive oil
  • 1/2 onion thinly sliced
  • 1/4 cup dried cranberries or frozen
  • 1/2 pomegranate juicy seeds removed
  • 1 cup spinach or baby greens
  • 1/4 cup pumpkin seeds or walnuts or sunflower seeds


  • 1 Tbsp olive oil
  • 1 lime zested, and half juiced, half sliced into wedges.
  • 1-2 tsp maple syrup optional
  • pinch sea salt


  • Put the barley with 2 cups of water in a pot, with a pinch of salt, bring to a boil then turn down to low and simmer, covered, for 45 minutes or until soft. Or cook in a pressure cooker for 12 minutes on high pressure.
  • Cut the squash into small cubes, taking the skin off or leaving it on as you prefer. Drizzle with olive oil and a pinch of cinnamon, nutmeg and sea salt, tossing to combine. Put the squash on a small baking tray, and bake in the oven or toaster oven at 350F for 20-25 minutes, until soft. Do a whole squash (or two!) in a large batch so you have leftovers for other meals.
  • Once the barley is cooked, remove from heat, put in a large salad bowl, and allow to cool.
  • In a small bowl, whisk together the lime zest, juice of half the lime, and the rest of the dressing ingredients.
  • Add the rest of the salad ingredients to the bowl with the barley, and toss with the dressing.
  • Serve each portion topped with fresh baby spinach or arugula, walnuts or sunflower seeds, and a lime wedge for drizzling more juice.


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