The Foodie Dietitian Blog

Spring Grain Salad With Fava and Fennel

This spring grain salad with fava and fennel is made with toasted pearl barley and is chock full of refreshing seasonal produce and flavor. This spring grain salad with fava and fennel is made with toasted pearl barley and is chock full of refreshing seasonal produce and flavor. I just got back from an appointment with an orthopedist to review the results of my MRI. The good news is there was nothing super alarming, no crazy enormous bulging discs or herniations to be found. The bad news is we have nothing to point where we can confidently say that’s the source of your pain. Basically I have the wear and tear of a spine of a 40-year-old and that’s only about ten years off so again nothing alarming. The doctor told me today that I really just need to rest and give it time to heal. I told him I wasn’t so good at resting. And he said well we need to find you some other outlets. That’s where this recipe comes in.

Shucking fava beans is going to be my new outlet for the spring. Have you ever shucked a fava before? It can be quite meditative if you don’t let yourself get caught up in how much time it’s actually adding to your prep time. For me, just focusing on the task in front of me, peeling each pod open, pulling the 3 or 4 beans per pod out, tossing the pod, and starting over again, was really a practice in mindfulness. Next time I see the ortho, I’ll have to fill him in on my new outlet, you know, in case he wants to pass that on to future patients of his. 😉Spring Grain Salad with FavaFava beans are my spring plant-based protein jam. They’re an excellent source of fiber and folate and provide iron, magnesium and potassium. They do take some prep work if you buy them fresh, not only do you have to remove the beans from the pod but you also have to peel back the leathery skin around the beans. An easy hack to do this without worrying about extra pots and ice baths is to freeze the beans for about 30 minutes, remove them and let them defrost for about 10 minutes or so and then peel back the outer layer.Spring Grain SaladNow if you’re not feeling all the shucking and you don’t need another outlet, you can look for shelled fava beans in the freezer section of your grocery store (but not all supermarkets carry them). In fact, fresh fava beans are even pretty short-lived in the supermarkets and farmer’s markets so take advantage of them in your spring cooking while you can!

I love this recipe because it’s perfect piled over arugula, paired with a protein, or just enjoyed as is. The pearl barley adds bulk and makes it satiating, the mint, fennel and lemon adds refreshing notes while the feta adds saltiness and creamy texture and the walnuts provide that satisfying crunch. With well-balanced flavor and texture, I could eat this grain salad alllll spring long. Spring Grain Salad with Fava and Fennel

Toasted Barley Salad With Fava & Fennel

Yield: Serves 6-8

Toasted Barley Salad With Fava & Fennel

Ingredients

    For the salad:
  • 1 cup pearl barley
  • 1/2 teaspoon salt
  • 2 lbs fresh fava beans or 1 cup shelled (fresh or frozen)
  • 1/2 fennel bulb, shaved
  • 14 mint leaves, thinly sliced
  • 1/3 cup feta cheese
  • 1/3 cup walnut halves
  • For the dressing:
  • 1 shallot, minced
  • 1 garlic clove, minced
  • 1/4 cup extra-virgin olive oil
  • 2 teaspoons lemon zest (approx from 1 lemon)
  • 1 1/2 tablespoons lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Instructions

  1. Preheat oven to 350 degrees.
  2. On a baking sheet, place barley in preheated oven until lightly toasted, about 8-10 minutes. Remove from oven and place in a medium saucepan with 3 cups of water and salt.
  3. Bring water to a boil over high heat. Reduce heat to low, cover and cook for 45-60 minutes, or until tender and the water is absorbed.
  4. While the barley is cooking, prepare the dressing by adding shallot, garlic, olive oil, lemon zest and juice, salt, and pepper to a small bowl. Whisk together until combined.
  5. In a large bowl, combine cooked barley, fava beans, fennel, mint, feta and walnuts. Add dressing and toss to combine. Salt and pepper to taste.
3.1
http://karalydon.com/healthy-eating/spring-eating-toasted-barley-salad-with-fava-fennel/
This spring grain salad with fava and fennel is made with toasted pearl barley and is chock full of refreshing seasonal produce and flavor.

This recipe was retested, reshot and revamped to bring you the most delicious (and most beautiful) dish! The original post was published April 2014. 

Need more spring inspired recipes? Check out the recipes below:

Sugar Snap Pea Radish and Feta Salad

Sugar Snap Pea Radish and Feta Salad

Asparagus Pea and Feta Salad with Lemon Balm Vinegar

Asparagus Pea and Feta Salad with Lemon Balm Vinegar

Asparagus and Leek Quiche | @TheFoodieDietitian

Asparagus and Leek Quiche

I’m a nutrition coach and yoga teacher helping people to learn to love food again. I love cooking, taking pictures of my food and traveling around the world. Follow my blog for delicious, seasonal vegetarian recipes and simple strategies to bring more yoga and mindfulness into your life. And check out my e-book to learn how to improve your health through nutrition and yoga. Show me what deliciousness you make! Tag me @karalydonRD on Instagram.

Comments

  1. I don’t think I’ve ever had fava beans and I always forget about fennel even though I really like it. This is a cookbook worthy picture! Sounds amazing.

  2. Great minds think alike! Just made a fennel and barley salad this week! Will have to try your recipe with the fave beans; it looks beautiful!

  3. Yum! My kind of salad, this looks great!

  4. This is absolutely gorgeous! So fresh and flavorful :)

  5. I love fava beans and have been waiting for them to arrive to supermarkets near me. I hate the process of shelling them though, so thanks for the freezer tip! This salad is totally my kind of dish! Hope you’re able to take it easy!

  6. Wow! This salad screams “spring”. So pretty – catchy name too.

  7. I’ll be completely honest in saying I have never even tried a fava bean!! But this salad makes them sound so appetizing…I think I need to give them a shot :)

  8. Love this recipe (I’m a fennel fan) and your photo is beautiful!

    • Thanks, Anne! I’m a huge fennel fan too and realized I don’t buy it enough. It’s going to be making its way onto my grocery list more this season.

  9. What a great reminder to “spring clean” our diets! I sure hope to find fava beans at our farmers market so that I can try this recipe!

    • Hi Elizabeth! Thanks for stopping by. If you can’t find fava beans at your local farmer’s market, some grocery stores will sell shelled fava beans in the freezer section. Enjoy!

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