Kale Barley Salad with Feta and a Honey-Lemon Vinaigrette (Video)

Name: Kale Barley Salad with Feta and a Honey-Lemon Vinaigrette
Prep time: 20 min
Cook time: 50 min
Total time: 70 min
Yield: 4
Ingredients: 1/2 cup pearl barley ((uncooked; just over 1 cup cooked)); 4 cups kale ((loosely packed, stems removed, and cut into small ribbons)); 1/3 cup feta ((crumbled)); 15 oz chickpeas ((drained & rinsed)); 1 avocado ((cubed)); 2-3 tablespoons sunflower seeds; 2 tablespoons red onion ((finely diced)); 2 tablespoons olive oil; 2 tablespoons white wine vinegar; 1 teaspoon fresh lemon juice; 1/2 teaspoon lemon zest; 2 teaspoons honey

September 7, 2014 70 Comments

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This kale barley salad has it all: crunchy sunflower seeds, creamy avocado, salty feta cheese, chickpeas and red onions, and is tossed in a tangy honey and lemon vinaigrette. Perfect for a week-day lunch!

Recipe updated 09/26/2017 to include instructions for using this recipe as a meal prep lunch.

I know that it has already been ‘back to school’ for most kids, but it’s about to be ‘back to school’ for me!

Except that my school is more like work. It doesn’t end at 3, that’s for sure. There were often long days, homework and work on week-ends. That’s because I’m doing my PhD.

I am 4 and a half years in {!}, meaning that I am hopefully within a year of finishing. There are definitely things that need to happen in this year, the least of which is writing my thesis {!!} and having my defense {!!!}. Then you have to call me doctor, or I won’t answer you 😉

So yes…It’s time to roll up my sleeves, dust off my brain, and say hi to science again.

Besides saying good-bye to my {somewhat} relaxing morning routine with Kai, I am going to have to start packing a lunch again! And as much as I like peanut butter, PB sandwiches are a bit depressing.

That’s how this kale barley salad was inspired. It is healthy, convenient, packed with goodies. It will keep in your fridge for a few days {minus the avocado} so you can prep up a big batch and eat it for several days.

My favorite part about this kale barley salad {besides the flavor!} is the different textures. Are you a texture eater? I am! This salad has the leafy kale, creamy avocado, crunchy sunflower seeds, smooth, chewy barley. I love all the contrasting textures.

The base of the salad is kale. Maybe you are on the kale bandwagon, maybe not. I have found that the secret to eating raw kale salads is to marinate your kale in the dressing for at least 30 minutes before eating it. It also helps to give it a bit of a massage when you wash it.

I added pearl barley to the salad to give it some ‘staying power’. I hate it when I eat my lunch and am hungry an hour later! Plus I absolutely adore the texture of the pearl barley….so smooth and chewy and slightly nutty in flavor.

To add some protein to this kale barley salad, I threw in some chickpeas, feta and sunflower seeds. We ate this salad for dinner one night and Ben also added some chicken breast, but honestly, I was good with how it is.

Then…the vinaigrette! It is a tangy white wine vinegar, honey and lemon vinaigrette. Super simple, and works perfectly with the kale, feta, chickpeas, sunflower seeds, avocado.

It all comes together as a slightly lemony, sorta tangy, all-round delicious, fresh, healthy, tasty salad.

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

More kale salads for us!

this Southwestern Kale Chickpea Salad with Crispy Chickpeas is one creamy dreamy salad
or how about a simple Winter Balsamic Kale Salad with Havarti Crisps?
or this Southwestern Kale Avocado Salad with Honey Lime Dressing?

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