2 min read

Barley Salad with Roasted Beets and Feta

Overhead shot of Barley Salad with Roasted Beets and Feta plated appetizingly in a wide clean plate
PrebioticHigh-FiberVegetarianGluten-Free-Option
Prep Time20 min
Cook Time40 min
Total Time60 min
Servings4

Roasted beets turn sweet and jammy in the oven, and paired with chewy barley and salty feta, this salad earns a spot in your weekly rotation fast. Barley brings beta-glucan fiber to the table, beets bring nitrates and their own fermentable pigments, and the whole thing tastes like a fancier version of your favorite grain bowl.

Ingredients

  • 1 cup hulled barley, rinsed
  • 3 medium beets, scrubbed and trimmed
  • 2 tbsp olive oil, divided
  • 3 tbsp red wine vinegar
  • 1 tbsp Dijon mustard
  • 1 tsp honey
  • 4 oz feta cheese, crumbled
  • 1/3 cup walnuts, toasted and chopped
  • 2 cups arugula
  • 2 tbsp fresh dill, chopped
  • Salt and black pepper to taste

Instructions

  1. Preheat oven to 400°F. Wrap beets in foil and roast for 45-50 minutes, until a knife slides in easily. Cool, peel, and cut into wedges.
  2. Meanwhile, bring 3 cups water to a boil, add barley, reduce heat, and simmer 25-30 minutes until tender but chewy. Drain and cool slightly.
  3. Whisk 1 tbsp olive oil, vinegar, mustard, and honey together for the dressing.
  4. Toss barley with half the dressing while still warm.
  5. Add roasted beets, arugula, walnuts, and dill. Drizzle with remaining dressing and remaining olive oil, then toss gently.
  6. Top with crumbled feta, season with salt and pepper, and serve warm or at room temperature.

Nutrition Facts (per serving)

Calories 340
Total fat 17g
Total carbohydrates 39g
Dietary fiber 8g
Protein 11g
Sodium 430mg

Why This Is Good for Your Gut

Barley's beta-glucan is a soluble fiber that ferments slowly in the colon, feeding butyrate-producing bacteria like Faecalibacterium prausnitzii. Beets contribute betalains and dietary nitrates that support a healthier gut lining and encourage nitric oxide production, while their natural fiber adds bulk that keeps digestion moving.

Dirt-colored vegetables have never looked this good on a plate. Roasting is one of the best ways to prep vegetables for gut health — see whether cooking method matters for your gut.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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