Oil-Free, Plant-Based African Black Barley Salad
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.
What is Black Barley?
Black Barley is a healthy whole grain, full of healthy plant-based nutrition. Unlike regular barley, it is unprocessed. In fact, it’s the only whole grain that goes straight from the farm to your plate without any processing. This is due to the fact that the outer bran is edible, a fact that gives this grain a chewy texture.
Black Barley was originally grown in Ethiopia, but now it also grows in the United States. Black barley has a nutty flavor, similar to regular barley. It is also similar to farro. Yet, it’s a bit smaller in size. You can think of black barley like a chewier, fatter version of black rice.
You can use either black or regular barley for this recipe.
Is Black Barley Gluten-Free?
Black barley contains gluten. Because it is a member of the wheat family, it should be avoided for anyone with Celiac or adhering to a gluten-free diet. However, recipes calling for black barley can often use black rice or black quinoa instead.
How Can I Use Black Barley in Recipes?
Black barley can be used like regular barley in most soups, stews, and pilaf recipes. It also works great alongside oats for a satisfying breakfast grain bowl. You can even use it as a substitute for rice. Try it in creamy risotto or rice pudding.
You can also cook a small batch of black barley during your weekend meal prep. Use it any of your plant-based vegan grain bowls to add healthy fiber and plant-strong protein. Enjoy it in a Buddha Bowl with Spiced Tahini Dressing. Or, try it in an Asian Miso Grain Bowl.
What are Berbere Spices?
Berbere is a mix of spices found in the Ethiopia and Eritrea region of Africa. It combines spicy peppers with Indian flavors like ginger and fenugreek. The spice blend reflects the geographic location of Ethiopia. As a center point between Africa, India, and Europe, flavors from these regions merge. A good-quality organic Berbere mix will include: chili peppers, garlic, ginger, basil, korarima, rue, ajwain or radhuni, nigella, and fenugreek.
Where to Buy Berbere:
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.
Chef Katie’s Plant-Based Cooking Tips
Pearled Barley vs Hulled: Pearled barley has been “polished” to remove some of the extra starches. Using pearled barley in this soup helps it retain its texture and give you a clearer broth. For a starchier broth, use unpearled “hulled” barley. Simply add 10 minutes or so to the cooking time
Black Barley is the only grain with an edible bran. It goes straight from the farm to your table without any processig 
African Black Barley Salad with Coconut Berbere Dressing – Healthy, Oil-Free, Plant-Based, Whole Foods Vegan Recipe from Plants-Rule
African Black Barley Salad with Coconut Berbere Dressing
- Medium
- Servings: 4
- Ready In: 35 minutes
- Yield: about 4 cups
If you like this recipe, you’ll also love: West African Sweet Potato Peanut Butter Curry Stew, Italian Winter Vegetable Barley Soup, and Spicy Hijiki Seaweed Avocado Salad
African Black Barley Salad with Coconut Berbere Dressing
Ingredients
- 3/4 cup black barley
- 1 medium sweet potato diced
- 1 small onion thinly sliced
- 1/2 cup green peas
- 1/4 cup light coconut milk
- 1 teaspoons Berbere spice mix
- 1/4 teaspoon salt
- 2 tablespoons chopped cilantro
Instructions
- Preheat oven to 425F.
- To cook the black 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. When the barley is tender, turn off the heat, remove the lid and let any excess water steam off. While the barley cooks, roast the vegetables.
- To roast the vegetables: Spread the sweet potato and onion into a single layer on a baking sheet. Roast at 425F 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, Berbere spices, and salt in a small bowl. Whisk together and set aside.
- 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
Notes
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%
Shopping and Gear List
- Timeless Natural Food USDA Certified Organic Purple Prairie Barley
- Bob’s Red Mill Pearl Barley, 30-ounce
- Ethiopian Berbere Spice Blend from The Silk Road Restaurant & Market (2oz), No Salt
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Katie
You never cease to amaze me. You are one chef O can follow every day and for every meal. I’m thrilled you use no.oil or sugar. I’m on the same quest.
I think you could make a meal planner and that would be exciting for me.
Keep up the creations. Where can I find Black barley? You are a blesding
Lenore
Thanks so much Lenore! Thanks for the suggestion about a meal planner! You can find black barley online or in ethnic food markets (mostly for African foods): https://www.amazon.com/gp/product/B00BHWNQ5Q/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00BHWNQ5Q&linkCode=as2&tag=plantrule-20&linkId=89f213691c048cac126621c7ad4ea273