Need-More-Fiber Lentil Salad
From our Good for You column, this lentil and barley salad is our idea of "fibermaxxing," as delicious and craveable as it is healthy and filling.
- ¾ cup hulled or pearl barley
- 1½ tsp. Diamond Crystal or ¾ tsp. Morton kosher salt, divided, plus more
- ¾ cup black beluga or French green lentils
- 1½ cups plain whole-milk Greek yogurt
- 1 small or ½ large fennel bulb with fronds
- ¼ cup raw shelled sunflower seeds
- ¼ cup extra-virgin olive oil, plus more for drizzling
- 2 Tbsp. harissa (such as New York Shuk)
- 1 Tbsp. finely grated lemon zest
- 3 Tbsp. fresh lemon juice
- If using ¾ cup hulled barley, rinse in a mesh sieve under running water. Place in an airtight container and pour in more water to cover by 2"; chill at least 8 hours and up to 1 day. Drain. If using ¾ cup pearl barley rinse in a mesh sieve under running water.
- Cook barley in a medium pot of boiling salted water over high heat until tender, 15–30 minutes (hulled may take longer). Drain and transfer to a large bowl.
- Meanwhile, rinse ¾ cup black beluga or French green lentils in mesh sieve under running water and cook in another medium pot of boiling salted water over medium heat until tender, 18–22 minutes. Drain and transfer to bowl with barley.
- Mix 1½ cups plain whole-milk Greek yogurt and ½ tsp. Diamond Crystal or ¼ tsp. Morton kosher salt in a small bowl; set aside.
- Cut fronds from 1 small or ½ large fennel bulb and set aside for serving. Thinly slice bulb and set aside separately.
- Toast ¼ cup raw shelled sunflower seeds in a small skillet over medium heat, stirring occasionally, until golden and fragrant, 5–7 minutes. Transfer to a plate; season with salt.
- Reduce heat to low and mix ¼ cup extra-virgin olive oil, 2 Tbsp. harissa, and 1 Tbsp. finely grated lemon zest in same skillet. Cook, stirring occasionally, until slightly darkened and sticky, 2–3 minutes. Stir in 3 Tbsp. fresh lemon juice and remaining 1 tsp. Diamond Crystal or ½ tsp. Morton kosher salt. Pour dressing over barley and lentils and mix to coat. Add reserved fennel bulb and mix again to combine. Taste lentil and barley salad and season with more salt if needed.
- Spread reserved seasoned yogurt over a platter and spoon lentil and barley salad on top. Drizzle with oil and top with sunflower seeds and reserved fennel fronds.
- Do Ahead: Lentil and barley salad (without yogurt and toppings) can be made 4 days ahead. Transfer to an airtight container; cover and chill.
Components ¾ cup hulled or pearl barley 1½ tsp. Place in an airtight container and pour in more water to cover by 2"; chill at least 8 hours and up to 1 day. If using ¾ cup pearl barley rinse in a mesh sieve under running water.
Cook barley in a medium pot of boiling salted water over high heat until tender, 15–30 minutes (hulled may take longer). Meanwhile, rinse ¾ cup black beluga or French green lentils in mesh sieve under running water and cook in another medium pot of boiling salted water over medium heat until tender, 18–22 minutes.
Mix 1½ cups plain whole-milk Greek yogurt and ½ tsp. Morton kosher salt in a small bowl; set aside. Cut fronds from 1 small or ½ large fennel bulb and set aside for serving.
Toast ¼ cup raw shelled sunflower seeds in a small skillet over medium heat, stirring occasionally, until golden and fragrant, 5–7 minutes. Reduce heat to low and mix ¼ cup extra-virgin olive oil, 2 Tbsp. harissa, and 1 Tbsp. finely grated lemon zest in same skillet.
Cook, stirring occasionally, until slightly darkened and sticky, 2–3 minutes. Stir in 3 Tbsp. fresh lemon juice and remaining 1 tsp. Pour dressing over barley and lentils and mix to coat.
Add reserved fennel bulb and mix again to combine. Taste lentil and barley salad and season with more salt if needed. Spread reserved seasoned yogurt over a platter and spoon lentil and barley salad on top.
Drizzle with oil and top with sunflower seeds and reserved fennel fronds. Do Ahead: Lentil and barley salad (without yogurt and toppings) can be made 4 days ahead.
Transfer to an airtight container; cover and chill.
