Salad: Canada – Alberta (Canadian Prairies) – Alberta Beef and Barley Salad

Serving Size: 4

Approximate Time

Prep 25 min

Cook 6 min

Additional 20 min

Total 45 min

Ingredients

- 12 oz (340 g) Alberta sirloin or flank steak, thinly sliced against the grain
- 1 1/2 cups (300 g) cooked pearl barley
- 4 cups (120 g) mixed salad greens (such as baby spinach, arugula, or spring mix)
- 1 medium red bell pepper, about 6 oz (170 g), seeded and thinly sliced
- 1 medium green bell pepper, about 6 oz (170 g), seeded and thinly sliced
- 1 small red onion, about 4 oz (115 g), thinly sliced
- 2 scallions (green onions), about 30 g, thinly sliced on the diagonal
- 1/4 cup (15 g) fresh parsley, chopped
- 1/4 cup (30 g) toasted sunflower seeds
- 2 tbsp (30 ml) olive oil for cooking
- Salt and freshly ground black pepper, to taste
Dressing:
- 1/4 cup (60 ml) canola oil
- 3 tbsp (45 ml) apple cider vinegar
- 1 tbsp (15 ml) Dijon mustard
- 1 tbsp (15 ml) honey or maple syrup
- 1 small garlic clove, minced (about 1/2 tsp / 2.5 g)
- 1/2 tsp (2.5 ml) coarse salt
- 1/4 tsp (1.25 ml) freshly ground black pepper
Optional (if starting from dry barley):
- 3/4 cup (150 g) pearl barley, rinsed and cooked according to package directions to yield about 1 1/2 cups (300 g) cooked

Instructions

Short Description:
A chilled-to-room-temperature salad of thinly sliced Alberta beef, cooked pearl barley, and crisp local vegetables, tossed in a tangy mustard-vinaigrette and finished with toasted sunflower seeds for Prairie crunch.

Regional Notes:
This Canadian Prairies/Alberta version highlights locally raised Alberta beef and barley — staples of the region — combined with summer-grown bell peppers and onions. Compared with generic beef salads, the emphasis here is on cooked pearl barley as a hearty local grain and a simple canola-based vinaigrette typical of Prairie kitchens.

1. If using dry pearl barley: bring 2 cups (480 ml) water and a pinch of salt to a boil, add rinsed barley, reduce to a simmer, and cook until tender (20–30 minutes for pearl barley). Drain and cool to room temperature.
2. Make the vinaigrette: in a small bowl or jar combine canola oil, apple cider vinegar, Dijon mustard, honey (or maple), minced garlic, 1/2 tsp (2.5 ml) salt, and 1/4 tsp (1.25 ml) pepper. Whisk or shake until emulsified; taste and adjust seasoning.
3. Season the steak on both sides with salt and pepper. Heat 2 tbsp (30 ml) olive oil in a heavy skillet over medium-high heat until shimmering.
4. Sear the steak: add the steak slices in a single layer (do in batches if needed) and cook about 1.5–2 minutes per side for medium-rare, or longer to desired doneness. Remove to a cutting board and let rest 5 minutes, then thinly slice against the grain if not already sliced thin.
5. Toast sunflower seeds (if not pre-toasted): in a small dry skillet over medium heat, toast seeds, shaking the pan, until fragrant and lightly browned, 2–3 minutes. Remove from heat.
6. Assemble the salad: in a large bowl combine cooked pearl barley, mixed greens, sliced red and green bell peppers, sliced red onion, scallions, and chopped parsley. Pour about 3/4 of the vinaigrette over the mixture and toss gently to coat; reserve the remainder for guests or extra dressing.
7. Arrange salad on a serving platter or divide among 4 plates. Top with the warm sliced Alberta beef, sprinkle toasted sunflower seeds, and drizzle any reserved vinaigrette over the beef if desired.
8. Serve at room temperature or slightly chilled. Offer extra vinaigrette at the table.