This Mediterranean barley salad is fresh, hearty and full of flavor. It’s packed with whole grains, chickpeas, veggies and a zesty lemon dressing.
It’s perfect for meal prep and whether you serve it for lunch, as a side dish with dinner, or bring it to a potluck, it’s always a crowd-pleaser.
Ingredient Notes
The ingredients for the salad are listed fully in the recipe card down below but here we’ll briefly cover what you’ll need and any optional ingredients and substitutions you can make.
- Barley: The recipe is written for barley farro, quinoa, bulgur, or couscous work just as well. You can also do a mix of whole grains or even use brown rice.
- Chickpeas: Adds plant-based protein, fiber and heartiness.
- Fresh vegetables: The salad calls for cherry tomatoes, cucumber, red pepper, and red onion. If you’re missing one or don’t have the exact amounts it’s no problem, this salad is versatile and does not require exact measurements.
- Olives + sun-dried tomatoes: The salad calls for kalamata olives but you can use black olives or any other olive you enjoy. The sun-dried tomatoes are optional but add extra briny, savory flavour.
- Feta cheese: Optional, but adds creaminess and saltiness.
- Fresh herbs: Parsley and dill are used. Basil makes a good substitute for parsley and mint can be added or subbed for dill.
- Simple lemon vinaigrette: You’ll need live oil, lemon juice, garlic, Dijon, red wine vinegar, salt, and pepper. If you don’t have red wine vinegar, white wine or apple cider vinegar also work well.
Frequently Asked Questions
I really like barley in this salad! It’s chewy, hearty and absorbs the zesty dressing. My second choice would be farro. If you need a gluten-free salad, try quinoa or brown rice
The salad is vegan as written but not gluten-free. To make it gluten-free, substitute quinoa or brown rice for barley.
Expert Tips
- Use pre-cooked grains to save time (many grocery stores sell ready-to-eat farro or quinoa).
- Add grilled chicken, salmon, or tofu for extra protein.
- Swap parsley for basil if you prefer a sweeter flavor.
Prevent your screen from going dark
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Cook barley according to package directions. Drain and rinse under cool water to cool.
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While barley is cooking, combine chickpeas, tomatoes, cucumber, bell pepper, onion, olives, sun-dried tomatoes (optional), parsley, and dill in a large bowl.
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In a small bowl, whisk olive oil, lemon juice, vinegar, garlic, Dijon, salt, and pepper until fully combined.
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Add cooled cooked barley bowl along with the dressing and mix well.
Leftovers can be stored in the fridge for 3-4 days. Not suitable for freezing.
Calories: 358kcal, Carbohydrates: 51g, Protein: 12g, Fat: 13g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 8g, Sodium: 237mg, Potassium: 575mg, Fiber: 13g, Sugar: 7g, Vitamin A: 1358IU, Vitamin C: 44mg, Calcium: 71mg, Iron: 4mg
