Rustic Northern Grain Salad with Roasted Root Vegetables

By AislePrompt Editorial · Published 2026-07-09 · Updated 2026-07-09

A hearty grain salad featuring roasted root vegetables and toasted seeds inspired by the earthy ingredients found in northern climates. This Mediterranean-inspired salad recipe, ready in about 45 minutes, pairs Pearled barley, Carrots, Parsnips into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 280 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup Pearled barley
• 2 medium, peeled and diced into 1/2-inch cubes Carrots
• 2 medium, peeled and diced into 1/2-inch cubes Parsnips
• 1 small, diced Red onion
• 1/4 cup, toasted Pumpkin seeds
• 1/4 cup chopped Fresh parsley
• 4 tbsp Olive oil
• 2 tbsp Apple cider vinegar
• 1 tsp Dijon mustard
• 1 tsp Salt
• 1/2 tsp Black pepper

The sheet pan we’d roast this on → Best Sheet Pans in 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Preheat oven to 400°F. Toss 2 diced carrots, 2 diced parsnips, and 1 diced red onion with 2 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper on a baking sheet. Roast for 25 minutes, stirring halfway, until tender and caramelized.
2. Step 2: While vegetables roast, rinse 1 cup pearled barley under cold water and cook in 3 cups boiling salted water for 25-30 minutes until tender but chewy. Drain and let cool.
3. Step 3: In a small bowl, whisk together 2 tbsp apple cider vinegar, 1 tsp Dijon mustard, 2 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper to make the dressing.
4. Step 4: In a large bowl, combine the cooled barley, roasted vegetables, 1/4 cup toasted pumpkin seeds, and 1/4 cup chopped fresh parsley.
5. Step 5: Pour the dressing over the salad and toss gently to coat. Adjust seasoning if necessary and serve room temperature or chilled.