Naked Barley Salad with Roasted Sweet Potatoes and Grapes

Labels: { , , } | © 2014 |

Healthy and delicious, this salad is a perfect low GI meal as it uses naked barley, sweet potato and grapes. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels.
Naked barley, aka hulless barley, is a low glycemic food that is not just good as part of a diabetic-friendly diet, It also helps to fight diabetes. Its soluble fiber slows the absorption of sugar and reduces the risk for developing Type 2 diabetes. It has a chewy texture and more fiber and nutritional value than pearl barley, which has been processed to remove the hull and bran. You can use naked barley everywhere that you formerly used rice.

  • 200 g / 1 cup Naked barley
  • 1l / 4 cup Water
  • 1 tsp Salt
  • 400 g Medium sweet potato
  • 1 tbsp Maple syrup
  • 1 tbsp Olive oil
  • 150 Grapes, halved
  • 1 Red onion, thinly shredded
  • 1 Small carrot, thinly shredded
  • 2 stalk Spring onions, chopped
  • Romaine lettuce, halved lengthwise
  • 45 ml White balsamic vinegar
  • 2 clove Garlic, minced
  • 1 tsp Dijon mustard
  • 80 ml Olive oil
  • Salt and pepper to taste
  1. Rinse barley under cold running water and drain. In a medium saucepan, bring water with salt to a boil. Add barley and bring back to boil, then reduce to low heat and cook, covered, for 50 minutes or until barley is tender. Drain and rinse with cold water. Transfer to a bowl.
  2. Meanwhile, preheat oven to 200C/400F. Line a baking tray with baking paper. Peel sweet potatoes and cut into 3cm cubes. Toss the cubed sweet potatoes with maple syrup and olive oil, then arrange them on a baking tray in a single layer. Season with salt and pepper and roast for 15 minutes. Remove from oven and set aside to cool.
  3. In a small bowl, combine white balsamic vinegar, garlic, and mustard. Whisk in olive oil, salt and pepper to taste.
  4. Combine barley, sweet potatoes, grapes, red onion, carrot and spring onions in a large salad bowl. Pour the dressing over the barley mixture and toss. Spoon the salad over the Romaine lettuce halves and serve. | © 2014 | | © 2014 |


Dawn Yucuis 4/8/14 05:53

This is a great looking salad. I love how your foods looks so delicious and are always healthy too. I have not eaten naked barley, but I do love barley. Great presentations.

My Inner Chick 4/8/14 07:22

Kick Ass Salad.
Gorgeous presentation, Angie.

Von 4/8/14 08:26

I love how colourful the salad looks :) I've never cooked with barley before (we don't really eat barley in our home haha) but naked barely sure sounds interesting!

noobcook 4/8/14 08:45

This is so healthy, and filling at the same time. Nice!

Rosa's Yummy Yums 4/8/14 09:02

A beautiful salad and mouthwatering combination!



Marta @ What should I eat for breakfast today 4/8/14 10:24

Great presentation and all the flavours in it are very tempting.

Shashi Charles 4/8/14 10:58

Yum - what a gorgeous salad - I adore the sweet potato in it!
My mom is diabetic and I did not know that barley was diabetes friendly - thanks Angie!

Gourmet Getaways 4/8/14 12:12

That last photo makes this really fun to eat. Love the nutrition facts. I would love to try this out!

Gourmet Getaways

Sam Hoffer / My Carolina Kitchen 4/8/14 12:30

What a pretty salad and I love the idea of combining sweet potatoes and grapes.

Norma Chang 4/8/14 13:23

Love your salad combo, never thought of combining sweet potato and barley. Your presentation with the halved romaine lettuce is so upscale, gorgeous.

Debra Eliotseats 4/8/14 13:39

What a great combination, Angie. This would be great for autumn.

Jasna Varcakovic 4/8/14 13:43

Barley is my favourite grain; usually it ends up either in soup or in risotto. Salad is another option, that I didn't explore by now. Great recipe!

Anonymous 4/8/14 14:06

I love barley and will definitely be making this in summer. What a fabulous salad! I love the idea of combining barley, butternut and grapes.
Have a wonderful week Angie.
:-) Mandy xo

GG 4/8/14 14:57

Great photos of a really delicious looking salad. I haven't had naked barley, but I'm definitely going to try this. GG

Guru Uru 4/8/14 15:15

Delicious barley salad, the sweet potatoes must add such a great flavour :D

Choc Chip Uru

Ann Low 4/8/14 16:07

I think this beautiful salad is perfect for anytime of the day. Sounds healthy and filling too!

[Reply] 4/8/14 16:42

So colorful salad. Great idea for using naked barley. Thanks for sharing with us nutritional information and advantages of naked barley for people who suffer from diabetes. Orginal combination of flavors and even better sources of vitamin A. What do you think about adding some pumpkin seeds?

Karen (Back Road Journal) 4/8/14 16:50

What a nice salad to enjoy…good tasting and good for you. :)

Angie Schneider 4/8/14 16:53 A great idea! I actually had planned to scatter some sunflower seeds over, but after plating, I thought it was a bit crowded for another ingredient. Will definitely try to add some seeds next time.

angela bartolomeo 4/8/14 17:00

Angie tu realizzi sempre ricette fantastiche!!
Bacio grande

Pam 4/8/14 17:57

Great flavors and textures!

Hema 4/8/14 18:19

Beautiful color, yummy flavors, great way of using barley, salad looks fantastic..

Chaya 4/8/14 18:54

Angie, I have never thought to use barley in a salad but why not if I use quinoa and rice in salads. The combo sounds terrific.

Donalyn@TheCreeksideCook 4/8/14 18:54

I LOVE the idea of this salad - so many of my favorite flavors all in one place - thank you for such a wonderful idea!

Pearl 4/8/14 19:02

Oh, yum! Printed this one out. :-)


grace 4/8/14 19:04

sweet potatoes and grapes! together! how wonderful--this is a lively, lovely, and creative salad. :)

Kelly 4/8/14 19:27

Beautiful salad Angie! Thanks for sharing that barley helps to fight diabetes too. I love the sweet potato in here and it sounds lovely with the Dijon dressing.

Raven Cauthon 4/8/14 19:28

So many bright and healthy colors!!

fimère .b 4/8/14 20:19

une jolie salade avec l'ajout de la patate douce ça ne peut être que délicieux
bonne soirée

DEEPTI 4/8/14 20:49

I love your recipes to the core Angie!

SavoringTime in the Kitchen 4/8/14 21:01

I love using whole grains in salads and the nutty, chewy flavor they have. This looks like another winner, Angie!

Cheap Ethnic Eatz 4/8/14 21:25

So glad you explained what exactly is naked barley :-) Looks like a great salad with lots of various flavors and textures, love the grapes in here.

[Reply] 4/8/14 22:26

@Angie Schneider, you make amazing combination of compononets, but many people need something crispy in the salad, like nuts or seeds. Additionaly, they are extra sources of 'healthy' fats, so this is why I have to ask. Happy to see your approval!

Mary Frances 4/8/14 23:16

This looks so colorful and delicious!

Priya Suresh 4/8/14 23:18

Very flavourful and delicious one pot meal, can have it happily anytime.

Jess Bakericious 5/8/14 00:27

Hi angie you never fail to impress me with your colorful salad!

The Yum List 5/8/14 01:26

I would love to have this for lunch today!

Liz Berg 5/8/14 02:14

Oooh, I haven't heard of naked barley, but I love grainy salads so will look for some. I get SO tired if I eat carbs that I try to avoid high glycemic foods (except for my evening cookie!). Good to know the facts about this grain. PS...another awesome salad!

tigerfish 5/8/14 03:39

Another salad that stands alone beautifully as a meal.

Kat 5/8/14 03:57

This looks like a wonderful salad perfect for this time of year. I actually didn't know naked barley is a low-glycemic food, thanks!

mjskit 5/8/14 04:23

I love the way you used the young romaine lettuce halves as the base of the salad. Very clever my dear. As far the salad itself - how very unique and mighty delicious! Not to mention quite healthy.

wok with ray 5/8/14 05:31

Simple dressing but full of flavors. Love your salad presentation - Super Gorgeous! :)

Geraldine Saucier 5/8/14 05:53

Thanks for all the info on barley. The salad is lovely and looks delicious:)

Hester @ Alchemy in the Kitchen 5/8/14 06:20

Lots of great flavour and color - and healthy to boot, Angie! What's not to love! I'll keep an eye out for naked barley.

Gloria Baker 5/8/14 07:07

Look beautiful Angie! I love sweet potatoes!

kitchen flavours 5/8/14 07:23

Hi Angie,
You use the most interesting and healthiest ingredient! I have never heard of naked barley! Your salad looks wonderful!

easyfoodsmith 5/8/14 08:27

Whole grain salads are amazing. The salad looks gorgeous and delicious.

Joyti 5/8/14 08:30

This looks delicious! And thanks for the health tips/information on barley.

I have some barley in my kitchen, haven't cooked it...this looks like a great way to use some :)

Sokehah Cheah 5/8/14 11:04

Wow, this is real healthy food, Angie and great presentation too!

Medeja 5/8/14 12:37

I love sweet potatoes in salads! It sounds like a nice combination with grapes..

Anonymous 5/8/14 12:52

Never had a savoury barley instead of chinese dessert soup style before..
lovely salad, i think i'm gonna eat all the roasted sweet potato first, lol

Ashley 5/8/14 15:12

I am such a fan of barley so this salad sounds delicious! And I love the sweet potato / grape combo - I bet that's fantastic!

Emma | Fork and Good 5/8/14 17:59

This is brilliant Angie! Hope you had a good birthday! :)

Tricia Buice 5/8/14 18:33

Thanks for the wonderful information about Naked Barley. I will give this a go! I never knew all the benefits - and the salad looks amazing. Love the sweet potato too - very nice!

Judit + Corina @ Glamorous Bite 5/8/14 19:11

Love sweet potato in any shape and form, Angie! Your salad looks beautiful and so vibrant :)

Pamela @ Brooklyn Farm Girl 5/8/14 22:58

You are giving me a good craving for some grapes right now!

Catherine 5/8/14 23:02

Dear Angie, What a great salad to enjoy with the warm weather. Blessings, Catherine

Kitchen Belleicious 6/8/14 00:57

i love the addition of the roasted sweet potatoes and grapes. the flavor goes so well with barley! this looks like one amazing dish

Sharon D 6/8/14 02:51

Angie, the way you make salad is an art! ^.^

Abbe@This is How I Cook 6/8/14 02:56

What a beautiful photo! I love all your colors and the salad looks pretty good, too! I love barley and sweet potatoes. Another great combo you have put together!

Chris Scheuer 6/8/14 04:16

Sounds like a delicious dinner Angie. Thanks for the tip about substituting the naked barley for rice!

Katerina 6/8/14 09:23

Sweet potatoes and grapes must have given a very unique and sweet taste to this salad!

Joanne 6/8/14 13:06

I would have never thought to put grapes in a salad like this, but YUM! Such nice pops of juicy flavor.

Barbara 6/8/14 14:40

That is one great looking salad with delicious ingredients, Angie. I use barley a lot, in salads, soups and once in a while, as a side. Will keep my eyes open for naked barley...not sure I've ever seen it anyplace.

Ami@naivecookcooks 6/8/14 18:18

Annie this salad looks so good and I am going to look for naked barley in my grocery store!

Anonymous 6/8/14 20:22

Oooo yum, this sounds amazing! I love the baked sweet potatoes with maple syrup--great combo!

Juliana 6/8/14 23:08

Such a nice salad Angie...I love the colors that you have in this plate...perfect meal!
Hope you are having a great week :D

lena 7/8/14 04:30

this comes with lots of goodness...well better than taking supplements to combat diseases :D

Emma @ Bake Then Eat 7/8/14 11:19

What a beautiful salad, I love the sweet potato in here its such a lovely flavour. I would happily eat this all day!

Nammi 7/8/14 14:29

yumm , thats a healthy looking salad.

Muna Kenny 7/8/14 14:36

What a beautiful salad Angie! I enjoy your salads so much and I have to say that the combination is always right. This salad is not only filling but healthy too, I should make it for mom I'm sure she'll love it :)

Jean | 7/8/14 15:39

Angie, this is a combination I would never have thought of for a salad! Looks and sounds wonderful, and what a nutritional powerhouse!

Elisabeth Foodandthrift 7/8/14 17:09

Hi Angie, I have missed a few of your amazing posts...will check them out (especially the homemade raspberry vinegar)...missed you so much and your amazing posts! (left reply on my blog for you)
I'm always is search of finding some healthy and delicious, nutritious salads...other than just the green salads, and your Naked Barley Salad is so colorful, flavorful and desirable for a healthy change from ordinary salads. Love the recipe, and do want to make this soon! Hugs,

Viviane Bauquet Farre - Food and Style 7/8/14 19:05

What a lovely salad, Angie! Hearty and light in just the right measure...

Alida 7/8/14 23:36

Wonderful! I love barley. It grows in Italy too and it is very typical of my region. I like this salad so fresh, so summery, so healthy...!

Cathleen 8/8/14 01:07

This salad looks fantastic! I am definitely craving this on the hot summer days!

Katie | Healthy Seasonal Recipes 8/8/14 03:01

I love barley so much, and I am so familiar with it, barley and I... we are on a nickname basis. I like to call it barlers. Lol. JK. Sort of. Love this recipe Angie. It is so clean and healthy!

Reeni Pisano 8/8/14 04:01

I never had sweet potatoes with grapes before - what a great combo! I love your presentation over the lettuce Angie! You make eating healthy look so good.

Vicki Bensinger 9/8/14 23:37

I adore salads like these - they're hearty and healthy. This reminds me of my salad with farro, it's my favorite and I'm sure this would be as well. Great recipe!

Cheri Savory Spoon 9/8/14 23:45

Hi Angie, Love the flavor and texture of barley, I bet this is delicious with the sweet potatoes and grapes.

Mary @ Fit and Fed 10/8/14 05:21

Angie you keep expanding my horizons on grains! I just called my food co-op and they do carry organic hull-less barley in bulk for just over a dollar a pound. I have put it on my list and will give it a try. I love the looks of this salad, I love grapes in a salad and the maple-roasted sweet potato in there looks fantastic too!

Roz Corieri Paige 10/8/14 17:27

What a beautiful and healthy salad, Angie. Love the dressing recipe that you shared too!
Thank you!

motherrimmy 10/8/14 17:43

I'm a fan of sweet potatoes in salads, they add a lovely color and texture, wouldn't you agree? The barley turns this into a hearty meal. Love it!

Mich PieceofCake 11/8/14 04:33

What a delicious salad! Love the combination of textures and flavours.

Anonymous 11/8/14 22:31

I knew I have had little time for browsing recipes, but looking at what you have been cooking up lately I feel like I somehow actually fell of the planet for a while. You really have created some amazing dishes!

Nippon Nin 12/8/14 01:07

Lovely! I would like to try this recipe. I love your food styling, very nice.

Shibi Thomas 14/8/14 21:34

Did you say roasted sweet potatoes in this salad....I AM SOLD!!!

Marcela 9/9/14 23:31

I totally adore your salad!


As always, any thoughts, comments, and suggestions that you may have are welcome and greatly appreciated. Please remember to use the "Name/Url" when commenting rather than linking to your profile page for more exposure!

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