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    Kale Barley Salad with Feta and a Honey Lemon Vinaigrette

    December 17, 2019 by Denise Bustard 72 Comments

    Home / Recipes / Salad / Kale Barley Salad with Feta and a Honey Lemon Vinaigrette

    Jump to Recipe Jump to Video

    This kale barley salad is full of whole grain, nutrient-rich ingredients that will nourish your body. Easy to prepare, vegetarian, and meal prep-friendly!

    I'm a sucker for a big kale salad loaded up with delicious toppings...some of my faves include this Kale Caesar Salad with Garlic Chickpeas and this Loaded Mexican Kale Salad. But the one I come back to time and time again is this Kale Barley Salad!

    pouring the vinaigrette over kale barley salad

    Loaded up with chickpeas, feta cheese and avocado, there is so much flavor, and plenty of protein to fill you up!

    Not only does this salad make for a delicious dinner, but with a few tricks, you can make it into a mason jar salad, keeping it fresh for up to 4 days. This means it can be an awesome meal prep lunch option!

    Reasons you’ll ♡ kale barley salad

    • it’s a nutrient-rich, crunchy kale salad with fantastic citrus flavour
    • easy to make ahead and it travels well - perfect for healthy lunches
    • it’s a meatless meal, but still has a good helping of protein

    Recipe Video

    Watch the video below to see exactly how I prepped this salad. It’s so easy! You can find more of my recipe videos on my YouTube channel.

    Don't forget to pin this post to save it for later!

    overhead view of ingredients required for kale and chickpea barley salad

    Let's talk ingredients!

    • Barley- Because of its nutritional benefits, this ancient grain is classified as a superfood! It is high in fibre, and is a good source of potassium, calcium, protein, folate, and B-vitamins. It is important to know that barley is not gluten free. If you need a gluten free substitute, consider whole grain brown or long grain wild rice.
    • Healthy fats and protein- Avocado is a good source of healthy, Omega 3 fatty acids, while chickpeas and feta cheese both bring protein to this lemony kale salad..
    • Kale- Another superfood, kale is crunchy and delicious. It’s a dark, leafy green, packed with antioxidants. It also contains fibre, iron, calcium, and vitamin K. (speaking of crunchy and delicious, you should make some baked kale chips to go with your salad. They make a delicious snack too!)
    • Crunchy components- Sunflower seeds are salty, crunchy, and full of fibre. Red onion has crunch factor, as well as anti-inflammatory properties and antioxidants.
    • Citrus vinaigrette dressing- The salad is tossed in a tangy honey and lemon vinaigrette.

    overhead view of healthy barley salad in bowl before tossing

    How do I make this recipe vegan-friendly?

    It is simple to turn this vegetarian salad into one that is completely plant-based. There are just two ingredients that will either need to be left out or substituted; the feta cheese, and the honey.

    Is there a vegan substitute for feta cheese?

    Fortunately, there are a number of dairy-free cheeses available. A good amount of them are soy-based, and you can even make your own vegan feta cheese. If you want to avoid soy and simply want to replicate the salty flavour of feta, consider adding kalamata olives to this barley salad.

    What can be substituted for honey?

    Maple syrup is a wonderful vegan substitute for honey. It’s easy to swap because it measures cup for cup to honey. In other words, 1 cup of maple syrup = 1 cup of honey.

    What should I serve with kale barley salad?

    This salad has fantastic nutritional value, so it’s really delicious on its own. If you would like to serve it with a bit more protein, it pairs perfectly with these dinner options:

    • Baked Chicken Breasts
    • Broiled Salmon

    kale barley salad in bowl after tossing

    Tips for the perfect salad

    • massage your kale- kale can have a tough texture and bitter flavor, but giving it a quick 2-3 minute massage can really help eliminate these two issues
    • meal prep- you can meal prep this salad in a few different ways
      • cook barley, wash + shred kale and prep the vinaigrette up to 4 days ahead to make assembly super quick
      • layer in jar salads to keep kale + vinaigrette separate- keeps fresh for up to 4 days
    • avocado- if you do make this into a jar salad, add the avocado fresh to prevent it from browning
    • leftovers- do not keep very well once tossed in the vinaigrette. I would plan to serve this fresh.

    Find my salad dressing shaker, jars and other favorite kitchen equipment in my shop!

    kale barley salad in jars for meal prep

    More salad recipes

    • Chopped Chickpea Salad
    • Summer Couscous Salad
    • Black Bean + Corn Salad
    • Chickpea, Barley and Butternut Squash Jar Salads
    • Wild Rice + Sweet Potato Salad

    This post was originally published in 2014. It has been updated with fresh photos and tips and a new video in 2019.

    a hand pouring honey lemon vinaigrette onto a kale barley salad with feta and avocado
    Print Recipe
    4.83 from 17 votes

    Kale Barley Salad with Feta and a Honey-Lemon Vinaigrette

    Course: Dinner
    Cuisine: American
    Calories: 400kcal
    Author: Denise Bustard
    Servings: 4
    This barley salad is full of whole grain, nutrient-rich ingredients that will nourish your body. Easy to prepare, vegetarian, and meal prep-friendly!
    Prep Time20 mins
    Cook Time50 mins
    Total Time1 hr 10 mins

    Ingredients

    Salad

    • ½ cup pearl barley (uncooked; just over 1 cup cooked)
    • 4 cups kale (loosely packed, stems removed, and cut into small ribbons)
    • ⅓ cup feta (crumbled)
    • 15 oz chickpeas (drained & rinsed)
    • 1 avocado (cubed)
    • 2-3 tablespoons sunflower seeds
    • 2 tablespoons red onion (finely diced)

    Vinaigrette

    • 2 tablespoons olive oil
    • 2 tablespoons white wine vinegar
    • 1 teaspoon fresh lemon juice
    • ½ teaspoon lemon zest
    • 2 teaspoons honey

    Instructions

    • Cook pearl barley according to package directions. Set aside to cool.
    • Wash and chop kale. Give it a massage for 1-2 minutes to remove some of the bitterness.
    • Whisk together the vinaigrette ingredients.
    • Once barley is cool, toss with the kale, vinaigrette and remaining ingredients.
    • Enjoy!

    For a Meal Prep Lunch

    • Divide the vinaigrette between four pint-sized jars.
    • Add in the following order: chickpeas, barley, feta, onions, sunflower seeds, kale.
    • Omit avocado or add fresh.
    • Store in the fridge for up to 4 days. To serve, shake everything out into a bowl and toss with vinaigrette.

    Nutrition

    Serving: 1/4 batch | Calories: 400kcal | Carbohydrates: 43g | Protein: 13g | Fat: 21g | Saturated Fat: 4g | Cholesterol: 11mg | Sodium: 175mg | Potassium: 828mg | Fiber: 10g | Sugar: 6g | Vitamin A: 6820IU | Vitamin C: 87.1mg | Calcium: 200mg | Iron: 3.6mg
    Tried this Recipe? Pin it for Later!Mention @SweetPeaSaffron or tag #sweetpeasandsaffron

     

    About Denise Bustard

    Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more. read more

    Previous Post: « Southwestern Wild Rice and Sweet Potato Salad
    Next Post: Roasted Pork Tenderloin with Apples and Root Vegetables »

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    Comments

    1. Christi

      January 21, 2020 at 9:48 pm

      Wow!! This was amazing!! I’ve never had barley before (at least not that I know of) and it was delicious. Seriously I loved everything about this salad and can’t wait to pass the recipe onto my mom. She will also love it. I have been trying to do a few meatless dinners a week and this one was perfect for that. I ended up splitting everything into 3 servings, instead of 4. I probably had about 5 cups packed kale (1 large bunch) and used all the dressing, but found I could have used a bit less. Thanks so much for this fantastic recipe. Can’t wait to eat the leftovers this week!

      Reply
      • Denise

        February 03, 2020 at 12:19 pm

        I'm so happy to hear this, Christi! Thank you so much for reporting back 🙂

        Reply
    2. Madelene Ghanem

      August 12, 2019 at 10:57 am

      5 stars
      This was delicious! First time trying barley and fresh kale! Very tasty and filling. I'm definetly going to be making it more for my lunch at work!

      Reply
      • Denise

        August 20, 2019 at 11:27 am

        I'm so happy you enjoyed, Madelene! I don't eat a lot of barley but love it in this salad! Thanks so much for taking the time to leave a review 🙂

        Reply
    3. Andrea

      June 25, 2019 at 11:01 pm

      5 stars
      Yum, this was delish! Can't wait to make this for work lunches!

      Reply
      • Denise

        July 02, 2019 at 9:49 am

        I'm so happy to hear you enjoyed it, Andrea! Thanks so much for your review 🙂

        Reply
    4. Lauren

      May 14, 2019 at 1:33 pm

      LOVE this salad! But I do make it only when the weather is nice. SPRING & SUMMER. I make it at least once a week.

      Reply
      • Denise

        May 16, 2019 at 10:26 am

        Hi Lauren! So happy you love this salad. Thanks so much for your review!

        Reply
    5. Julia Stearns @ Healthirony

      February 28, 2019 at 3:47 pm

      5 stars
      I had a similar kale barley salad with feta and a honey-lemon linaigrette at a restaurant recently and found myself craving it and wondering if I could recreate it today. Thanks, Denis!

      Reply
    6. Tony Payne

      January 18, 2019 at 2:45 pm

      5 stars
      This sounds really good. I was just looking for something else to make to eat at work for lunch.
      Sundays I usually make a salad that lasts Monday and Tuesday, but I never really know what to eat the other three days, and I don't always want the same salad that I make for the other two.
      I love kale, but haven't eaten it raw. I saw someone comment about substituting spinach, and that would work as well. I love feta and avocado, and I could eat chick peas every day.
      Will definitely be trying this.

      Reply
      • Denise

        January 22, 2019 at 10:12 pm

        This is great with spinach! Hope you enjoy, Tony!

        Reply
    7. Maura Philipps

      October 10, 2018 at 7:50 am

      5 stars
      Change that Kale to Spinach for us & use vegan feta cheeze & maple syrup instead of honey & we are good to go with this! Yummy! Gonna have this tonight

      Reply
      • Denise

        October 11, 2018 at 9:29 am

        That sounds great! Hope you enjoyed!

        Reply
    8. Jeanna Sizemore

      July 09, 2018 at 1:38 pm

      Made this and had some kicking chicken shrimp in olive oil.It was great!

      Reply
      • Denise

        July 12, 2018 at 3:22 pm

        Yummy! So happy you enjoyed, Jeanna!

        Reply
    9. Jill Roberts

      July 31, 2017 at 9:22 am

      4 stars
      Wow...This kale barley salad with feta and a honey-lemon linaigrette is a dream of vegetarians:) I will definitely try it! Thx for sharing, Denis!

      Reply
      • Denise

        August 02, 2017 at 9:19 am

        Thanks so much, Jill! Hope you enjoy 🙂

        Reply
    10. Katherine T

      July 18, 2017 at 9:55 am

      I made this last night with kale I got from my garden. It was amazing! Thanks so much for such a good recipe! I did change the dressing slightly since my boyfriend hates vinegar and I forgot I didn't have honey. I ended up just doing one and a half lemons, the recommended lemon zest, and 3 tbs sugar. Completely forgot to add olive oil. But it was still really good!

      Reply
      • Denise

        July 19, 2017 at 9:31 am

        So glad you enjoyed the recipe, Katherine!

        Reply
    11. Joanna Sigda

      December 03, 2016 at 4:36 pm

      Hi Denise,
      I love the video and beautiful salad you made.
      What kind of app did you use to create your video?

      Reply
    12. Debra Brooks

      October 22, 2016 at 6:52 pm

      I grow veggies in my city backyard garden near the kitchen and enjoy layering my meals with fresh goodies such as those used in your recipes. Thank you for sharing! I'm in!

      P.S. Stay the course on your Doctorate and best wishes. That is outstanding!

      Reply
      • Denise

        October 24, 2016 at 9:52 pm

        Hi Debra, I finally finished my degree in December! Thanks so much for your warm wishes 🙂 I hope you like this salad, it is one of my most popular recipes.

        Reply
    13. Christine

      June 09, 2016 at 10:38 pm

      OMG! You've changed my life. No kidding. I DISLIKE kale. I usually sub spinach for most dishes. This meal was amazing! Just delicious and hearty. Thank you!

      Reply
      • Denise

        June 10, 2016 at 9:48 am

        Wow, what an awesome comment to wake up and read 🙂 I'm so glad you liked the salad! One tip I've learned more recently is that 'massaging' the kale for a minute or two really helps take out the bitterness. Thanks, Christine!

        Reply
    14. brandy Wismer

      April 04, 2016 at 7:29 am

      This is an awesome salad. I didn’t have any pearl barley and substituted Freekah grain and quinoa which was great. Also added extra couple of TSP of fresh lemon and sprinkle of lemon pepper on my chickpeas and onions to marinate while the kale was marinating and it added extra lemon flavor to the dish. This is a keeper.

      Reply
      • Denise

        April 04, 2016 at 10:57 am

        I'm SO glad you liked it, Brandy! Thank-you so much for your review 🙂

        Reply
    15. Kristine | Kristine's Kitchen

      September 01, 2015 at 10:06 pm

      I made this salad for dinner tonight and my husband and I both loved it! I cannot wait for leftovers for lunch tomorrow! The combination of ingredients is just right. 😉

      Reply
      • Denise

        September 03, 2015 at 9:06 am

        Yay! I am so happy you guys liked the salad, Kristine 🙂 It's one of my favorites!

        Reply
    16. Denise

      July 20, 2015 at 9:21 pm

      Hi Mireille! I'm so glad you liked the salad. I have found more recently that giving the kale a massage for a minute or so really helps get the bitterness out if you're in a rush. Thanks for reporting back!

      Reply
    17. Jessica

      March 06, 2015 at 8:13 am

      5 stars
      OOPS forgot to rate it a five star!

      Reply
    18. Jessica

      March 06, 2015 at 8:12 am

      Made this salad last night using exactly what you specified on recipe. Was SO delicious! Thank you for sharing it and all of your other recipes- I can't wait to try some more!

      Reply
      • Denise

        March 09, 2015 at 9:46 pm

        Thanks so much, Jessica! This is one of my favorite recipes on the site 🙂 So glad you liked it!

        Reply
    19. RLSCS

      February 19, 2015 at 10:27 pm

      5 stars
      Just made this salad and eating it right now. It is awesomely delicious! Thank you for sharing this wonderful recipe. 🙂

      Reply
      • Denise

        February 20, 2015 at 10:24 pm

        I am SO glad to hear you like the salad! It is one of my favorites 🙂

        Reply
    20. Lorri Curto

      January 09, 2015 at 2:18 pm

      I calculated the nutritional info for this salad in case anyone is interested in having it.
      (Per serving)
      Calories 465
      Total Fat. 21 g
      Saturated 4.2 g
      Polyunsaturated 4.6 g
      Monounsaturated 11 g
      Cholesterol 11 mg
      Sodium 186 mg
      Total Carbs. 57 g
      Dietary Fiber 15
      Sugar 9.6 g
      Protein 17 g
      Vitamin A 535 mcg
      Vitamin C 87 mcg
      Calcium 221 mg
      Iron 5.5 mg

      Reply
      • Denise

        January 11, 2015 at 9:06 pm

        THanks, Laurie! I've been thinking about posting nutritional information for my healthier recipes, but it is so much extra work. Do you have a website or tool you use to do the calculations?

        Reply
    21. Jess @ Flying on Jess Fuel

      September 10, 2014 at 9:34 am

      This is such a great salad! A little bit of everything. 🙂 I never think to use barley... I've had half a bag sitting around forever after making a chicken barley chili... this might just be the perfect use for it!

      Reply
      • Denise

        September 10, 2014 at 8:15 pm

        I love barley, I only wish it would cook a little faster. But it tastes really nice cold and in a salad!

        Reply
    22. Denise

      September 09, 2014 at 12:51 pm

      You are so kind, Mary Frances! I think I am getting back to school jitters 😉

      Reply
    23. Laura Georgy, MS, RD

      September 09, 2014 at 10:48 am

      5 stars
      So glad I stumbled across this recipe right in time for lunch. This is the perfect 'everyday' salad.

      Each component is super versatile too! Out of sesame seeds? Use green pepitas! No time to cook barley? Just heat up some frozen pre-cooked brown rice or quinoa! There are endless combos to prevent salad burnout. Thanks for posting!

      PS - how'd you create the moving pic/GIF?

      Reply
      • Denise

        September 09, 2014 at 12:45 pm

        Exactly, Laura, this is a total 'clean out the fridge/pantry' kind of salad 🙂
        The GIF I made using this tutorial: http://www.wikihow.com/Create-an-Animated-GIF-in-Adobe-Photoshop-Elements
        It ended up being super easy, and now I'm a GIF-addict!

        Reply
    24. Erin | The Law Student's Wife

      September 09, 2014 at 7:58 am

      Happy back to school! I adore this salad. Perfect for lunches, and a great bridge between summer and fall.

      Reply
      • Denise

        September 09, 2014 at 12:46 pm

        Thanks, Erin! We seem to have skipped fall and gone straight to winter 🙁

        Reply
    25. Jess @ whatjessicabakednext

      September 09, 2014 at 6:02 am

      This salad sounds and looks amazing, Denise! 😀

      Reply
      • Denise

        September 09, 2014 at 12:46 pm

        Thanks, Jess!

        Reply
    26. Kathi @ Deliciously Yum!

      September 08, 2014 at 8:07 pm

      I love a salad that has EVERYTHING. Perfect "brain food", if you ask me ;). I am so impressed that you're working on your PhD. You're almost there. Good luck on your last year!!!

      Reply
      • Denise

        September 09, 2014 at 12:47 pm

        Ha ha, my brain is going to need all the 'brain food' it can get! Thanks so much, Kathi!

        Reply
    27. Kathy @ Olives & Garlic

      September 08, 2014 at 6:17 pm

      5 stars
      You are so close to getting your PhD, you can do it Denise. Happy back to school time 🙂
      I am adding this delicious salad to my rotation for lunch. Love it

      Reply
      • Denise

        September 09, 2014 at 12:48 pm

        Thanks, Kathy! Can't believe how fast my mat leave flew by!

        Reply
    28. Katie

      September 08, 2014 at 2:48 pm

      This is my kind of salad, I love everything about it! I am totally on the kale bandwagon!
      And congrats on returning to school! It sounds like you've got a lot of work to do, but you can do it! 🙂

      Reply
      • Denise

        September 09, 2014 at 12:50 pm

        Yay for the kale bandwagon! I get why people don't like it...but when you have a great kale salad it is hard not to love it!

        Reply
    29. Marc @ Smell My Kitchen

      September 08, 2014 at 6:40 am

      Good luck with your PhD! You are almost done, just a short stretch left.

      I'm sure eating this kind of healthy meal will keep your brain active and alert! Love the "moving" picture.

      Reply
      • Denise

        September 08, 2014 at 8:15 am

        Thanks for the encouragement, Marc! It will be hard to go back after a year of maternity leave, but it will be good to get back to science.

        Reply
    30. Anita

      September 08, 2014 at 5:52 am

      5 stars
      Hello Denise!
      I am so into kale and honey at the moment and this Kale, Barley and Feta Salad with Honey Lemon Vinaigrette looks very yummy for a lunch treat.

      Reply
      • Denise

        September 08, 2014 at 8:15 am

        Thanks, Anita!

        Reply
    31. Kristine @ Kristine's Kitchen

      September 07, 2014 at 9:01 pm

      This salad looks wonderful! I love kale salads for lunch, because they really do stand up over time even when dressed. You've created an awesome combination of flavors and textures in this salad!

      Reply
      • Denise

        September 08, 2014 at 8:16 am

        That is the great thing about kale, isn't it? It does hold up for a day or two once dressed. Thanks, Kristine 🙂

        Reply
    32. Natalie @ Tastes Lovely

      September 07, 2014 at 5:50 pm

      5 stars
      So impressed you are getting your PhD! Way to go! I can't imagine how much work that must be. I'm sure you look forward to your lunch breaks a ton. This salad looks delicious! I'm a total texture eater to, so this would be a perfect salad for me.

      Reply
      • Denise

        September 08, 2014 at 8:18 am

        Thanks, Natalie! I will need all the cheerleaders I can get to get my thesis written and defended LOL. And I'm glad I'm not the only person who is a texture eater 🙂

        Reply
    33. Gayle @ Pumpkin 'N Spice

      September 07, 2014 at 4:09 pm

      Congrats on almost being done with your PhD program, Denise! That's quite an accomplishment! This salad looks incredible! I'm definitely a texture eater, so I love all of the flavors and crunch in here, especially the chickpeas and feta!

      Reply
      • Denise

        September 08, 2014 at 8:18 am

        Thanks, Gayle! I can't say no to anything with chickpeas and feta 😉

        Reply

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