Rustic Barley and Nut Medley


Embrace the wholesomeness of our Rustic Barley and Nut Medley, a hearty and nutritious snack that combines the earthy flavors of barley with the crunchiness of mixed nuts. This robust blend is not only a joy to the palate but also a powerhouse of nutrients, making it a perfect snack for health-conscious individuals. Whether you're in need of a satisfying midday snack or a healthy addition to your meals, this barley and nut mix is sure to fulfill your needs.

Rustic Barley and Nut Medley

Preparation and Cooking Times

  • Preparation Time: 15 minutes
  • Cooking Time: 30 minutes (for barley)
  • Total Time: 45 minutes

Servings and Serving Size

  • Yields: 4 cups of mix

Nutritional Profile (per 1/2 cup serving)

  • Calories: 200 kcal
  • Protein: 6 g
  • Carbohydrates: 18 g
  • Fat: 12 g
  • Fiber: 4 g
  • Sugar: 3 g


  • Cooked Barley: 2 cups (about 370 g / 13 oz when cooked)
  • Mixed Nuts (e.g., almonds, walnuts, pecans): 1 cup (150 g / 5.3 oz)
  • Dried Cranberries or Raisins: 1/2 cup (70 g / 2.5 oz)
  • Pumpkin Seeds: 1/4 cup (30 g / 1 oz)
  • Olive Oil: 15 ml (0.5 oz)
  • Honey or Maple Syrup: 30 ml (1 oz)
  • Ground Cinnamon: 5 g (0.2 oz)
  • Salt: 2 g (0.07 oz)

Detailed Method of Preparation

  1. Cook barley according to package instructions, then let it cool.
  2. In a large mixing bowl, combine the cooled barley, mixed nuts, dried cranberries, and pumpkin seeds.
  3. In a small bowl, whisk together olive oil, honey, cinnamon, and salt.
  4. Pour the dressing over the barley and nut mixture, and toss well to coat.
  5. Let the mixture sit for a few minutes to absorb the flavors.

Tips for Culinary Success

  • Toast the nuts lightly for extra crunch and flavor.
  • Experiment with different dried fruits like apricots or figs for varied tastes.
  • This mix can be stored in an airtight container for up to a week.

Frequently Asked Questions (FAQs)

Can I use another grain instead of barley?

Yes, farro or brown rice can be great alternatives.

Is this mix suitable for a vegan diet?

Absolutely, just use maple syrup instead of honey.

Can I add spices for more flavor?

Definitely! Try adding a pinch of nutmeg or ginger for an extra kick.