30-Minute Healthy Barley Salad
A colorful, nutrient-packed Barley Salad featuring quick-cooking pearled barley, fresh vegetables, kalamata olives, and crumbled feta. Tossed with a tangy lemon-Dijon dressing, this high-fiber, protein-rich salad is satisfying, easy to make, and perfect for meal prep, lunches, or light dinners.
Equipment
- 1 medium saucepan (for cooking barley)
- 1 large mixing bowl (for combining salad)
- 1 whisk (for dressing)
- 1 cutting board (for vegetables)
- 1 chef’s knife (for chopping)
- Measuring cups and spoons
Ingredients
Salad Ingredients:
- 2 cups quick-cooking pearled barley
- ¼ tsp sea salt
- 1 cup grape tomatoes halved
- ¼ cup kalamata olives pitted and chopped
- 1 medium cucumber peeled and diced
- 1 red bell pepper diced
- 1 small zucchini diced (about 1 cup)
- ½ red onion diced
- 5 oz crumbled feta cheese about 1/2 cup
Dressing Ingredients:
- 3 Tbsp fresh parsley minced
- Juice and zest of 1 lemon
- 1 Tbsp sugar
- 1 tsp salt
- ½ tsp black pepper
- 1 Tbsp Dijon mustard
- 1 tsp garlic powder
- 2 Tbsp red wine vinegar
- 3 Tbsp olive oil
Instructions
- Prepare the Barley: Cooking the Base Grain – Begin by bringing 4 cups of water to a vigorous boil in a medium saucepan. Once the water is boiling, stir in 2 cups of quick-cooking pearled barley along with 1/4 teaspoon of sea salt. Reduce the heat to low, cover the saucepan with a tight-fitting lid, and let the barley simmer gently for 10 minutes. Once cooked, remove from heat and allow it to rest, covered, for an additional 5 minutes. This resting step ensures the grains finish absorbing water and become tender yet slightly chewy. Fluff the barley with a fork to separate the grains, then transfer to a plate or bowl to cool completely while you prepare the vegetables.
- Prepare the Tomatoes: Halving the Sweet Tomatoes – Rinse 1 cup of grape tomatoes under cold running water and pat them dry. Place each tomato on a cutting board and carefully slice them in half using a sharp knife. Set aside in a small bowl. Halving the tomatoes allows them to blend seamlessly into the salad while releasing their natural juices, which add flavor to the barley.
- Chop the Olives: Portioning the Kalamata Olives – Take 1/4 cup of pitted kalamata olives and chop them into small, bite-sized pieces. This ensures each forkful of salad has a touch of the olives’ tangy, salty flavor. Set the chopped olives aside in a small bowl.
- Dice the Cucumber: Preparing the Cucumber – Peel 1 medium cucumber and slice it lengthwise. Remove any seeds if preferred, then dice the cucumber into small, uniform cubes.This adds a refreshing crunch and moisture to the salad, balancing the grain and feta.
- Dice the Bell Pepper and Zucchini: Chopping the Bell Pepper – Cut 1 red bell pepper in half, remove the stem, seeds, and white membranes, then dice into small pieces about the same size as the cucumber.
- Prepare the Red Onion: Dicing the Onion – Peel and halve 1/2 red onion. Cut into thin slices, then dice into small pieces. The red onion adds a mild pungency and subtle sweetness that enhances the overall flavor profile of the salad. Set aside with the other prepared vegetables.
- Crumble the Feta: Preparing the Cheese – Take 5 ounces of feta cheese and crumble it into small pieces with your hands or a fork. Set aside about 1/2 cup for tossing into the salad. Feta adds creaminess, tang, and a touch of saltiness that complements the vegetables and barley perfectly.
- Make the Dressing: Mixing the Zesty Dressing – In a medium bowl, combine the following: 3 tablespoons of minced fresh parsley, juice and zest of 1 lemon, 1 tablespoon sugar, 1 teaspoon salt, 1/2 teaspoon black pepper, 1 tablespoon Dijon mustard, and 1 teaspoon garlic powder. Whisk these ingredients together thoroughly. Then, slowly drizzle in 2 tablespoons red wine vinegar followed by 3 tablespoons olive oil while continuously whisking. The goal is a smooth, emulsified dressing where the oil and vinegar bind together, coating the herbs and spices evenly.
- Combine the Salad Ingredients: Tossing Everything Together – In a large mixing bowl, combine the cooked and cooled barley, all the prepped vegetables (tomatoes, cucumber, red bell pepper, zucchini, red onion), and the crumbled feta cheese. Pour the prepared dressing over the mixture. Using a large spoon or salad tongs, gently toss everything together until all ingredients are evenly coated with the dressing.
- Season and Serve: Final Adjustments and Presentation – Taste the salad and adjust seasoning as needed, adding extra salt or pepper to enhance flavors. For the best presentation, transfer the salad to a serving bowl and garnish with a sprinkle of fresh parsley or additional crumbled feta if desired. Serve immediately for a fresh, crisp texture, or refrigerate for 30–60 minutes to let the flavors meld together before serving.
Notes
- Quick-cooking pearled barley is ideal for fast meal prep, but traditional barley can be used if cooked longer.
- Allow the barley to cool completely before tossing with vegetables to prevent wilting.
- Chop vegetables uniformly for consistent texture and flavor in every bite.
- Feta cheese can be substituted with goat cheese or a dairy-free alternative.
- Dressing can be made ahead and stored in the fridge for up to 3 days.
- Add herbs like mint or dill for extra freshness.
- This salad can be served chilled or at room temperature.
