Barley Lentil Salad With Orange Mustard Dressing

Sometimes the most satisfying meals are the ones that feel light yet nourishing. This Barley lentil salad with orange mustard dressing is precisely that—a vibrant mix of whole grains, plant protein, fresh vegetables, and citrus brightness, brought together with a simple orange mustard dressing. Incorporating minimally processed foods such as whole grains and legumes into your diet promotes better digestion, steadier energy levels, improved heart health, and overall metabolic balance. In this Barley lentil salad with orange mustard dressing

Barley and lentils offer slow-release carbohydrates and plant protein, helping you feel full for longer while nourishing your body naturally—without the need for highly refined or packaged ingredients.

Health Benefits of Key Ingredients

Barley

Barley is a whole grain rich in soluble fiber, particularly beta-glucans, which support digestion, gut health, and heart health. It keeps you full for longer and helps maintain steady energy levels.

Lentils

Brown or green lentils are an excellent source of plant-based protein, iron, and B vitamins. They support muscle repair, energy production, and overall metabolic health, making this salad satisfying without being heavy.

Carrots

Carrots are rich in beta-carotene, which the body converts into vitamin A. This supports eye health, skin health, and immunity, while also adding natural sweetness and crunch.

Oranges

Oranges are rich in vitamin C and antioxidants, supporting immune function and collagen production. Their fresh citrus flavor brightens the salad and enhances iron absorption from lentils.

Basil

Basil adds more than just aroma—it contains antioxidants and natural anti-inflammatory compounds that support digestion and overall wellness.

Pumpkin Seeds

Pumpkin seeds contribute healthy fats, zinc, magnesium, and plant protein, adding crunch while supporting immune and hormonal health.

Dried Apricots (Optional)

Dried apricots provide natural sweetness, fiber, potassium, and iron, making the salad more filling and nutritionally dense.

One of the best things about this Barley lentil salad with orange mustard dressing is how easy it is to prepare. Cooking barley and lentils in the Instant Pot saves time and effort, and once cooked, the rest is simple chopping and mixing. The salad keeps well for a day, making it ideal for meal prep, lunchboxes, or quick dinners. It’s also highly flexible—you can adjust sweetness, skip or add fruits, swap herbs, or add nuts and seeds based on what you have on hand.

This salad celebrates simple, minimally processed ingredients that nourish the body naturally. With whole barley, lentils, fresh vegetables, and a light citrus dressing, it’s an easy, wholesome dish you can return to again and again.

Serves - 2-3

Preparation Time - 15 minutes

Cooking Time- 20 minutes

Total Time - 35 mins

Ingredients

Salad

• ½ cup pearled barley ( soaked overnight)

• ½ cup brown or green lentils (soaked overnight)

• 2 carrots, diced or grated

• 2- 3 oranges, segmented or diced

• 10–12 fresh basil leaves, torn or chopped

• 1 tbsp roasted pumpkin seeds

• 5–6 dried apricots, chopped (optional)

Dressing

• ¼ cup freshly squeezed orange juice

• 1 tbsp honey or maple syrup

• 1 tbsp olive oil

• 1 tsp yellow mustard powder

• ¼ tsp black pepper

• Pinch of salt (optional)

  
  

Directions

1. Cook barley and lentils:

   Add ½ cup pearled barley and ½ cup brown or green lentils into separate compartments of your Instant Pot divider. Pour 1 cup of water over the barley and 1¼ cups of water over the lentils, then add a pinch of salt to each side. Close the lid, set to High Pressure for 18 minutes, and allow a 10-minute natural release before opening. Drain any excess liquid and let both cool completely.

   
2. 
   

   

   Make dressing:

   Whisk orange juice, honey/maple syrup, olive oil, mustard powder, black pepper, and salt until smooth.

   

3. Assemble:

   Combine barley, lentils, carrots, oranges, basil, and dried apricots (if using). Pour dressing over and toss gently.

   

4. Finish:

   Top with roasted pumpkin seeds just before serving. Serve chilled or at room temperature.

Tips (Barley lentil salad with orange mustard dressing)

1. Cool before mixing: Allow the barley and lentils to cool completely before assembling the salad. This keeps the texture intact and prevents the basil from wilting.

2. Let it rest: Resting the salad for 10–15 minutes allows the barley and lentils to absorb the dressing, improving flavour.

   
   

   Cautions

   Gluten awareness: Barley contains gluten. If you are gluten-sensitive or have celiac disease, substitute with quinoa, brown rice, or millet.

   Storage: This salad is best enjoyed within 24 hours. Basil may darken slightly over time, though the flavour remains good.

References

1. Comprehensive review of barley dietary fibers with Emphasis on arabinoxylans - ScienceDirect

2. Health-promoting properties of barley: A review of nutrient and nutraceutical composition, functionality, bioprocessing, and health benefits - PubMed

3. Exploring the therapeutic potential of barley grain in type 2 diabetes management: a review | International Journal of Food Science and Technology | Oxford Academic

4. Bioactive phytochemicals in barley - PubMed

5. Health-promoting benefits of lentils: Anti-inflammatory and anti-microbial effects - PubMed

6. Polyphenol-Rich Lentils and Their Health Promoting Effects - PubMed