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

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.

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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.

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

Prep Time

20 mins

Cook Time

50 mins

Total Time

1 hr 10 mins

 

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

Course: Dinner

Cuisine: American

Servings: 4

Calories: 400 kcal

Ingredients

Salad

• 1/2 cup uncooked pearl barley {just over 1 cup cooked}
• 4 cups loosely packed kale; washed stems removed, and cut into small ribbons
• 1/3 cup crumbled feta
• 1 cup chickpeas
• 1 avocado cubed {leave out until just before serving}
• 2-3 tablespoons sunflower seeds
• 2 tbsp red onion finely diced

Vinaigrette

• 2 tbsp olive oil
• 2 tbsp white wine vinegar
• 1 tsp fresh lemon juice
• 1/2 tsp lemon zest
• 2 tsp honey

Instructions

1. Cook pearl barley according to package directions. Set aside to cool.
2. Meanwhile, whisk together the vinaigrette ingredients and toss with the kale. Make sure all of kale gets some vinaigrette on it, this helps to remove some of the bitterness of the kale.
3. Once barley is cool, toss with the kale/vinaigrette and remaining ingredients {however you should leave out the avocado until directly before serving}

For a Meal Prep Lunch

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

Nutrition Facts

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

Amount Per Serving (1 /4 batch)

Calories 400 Calories from Fat 189

% Daily Value*

Total Fat 21g 32%

Saturated Fat 4g 20%

Cholesterol 11mg 4%

Sodium 175mg 7%

Potassium 828mg 24%

Total Carbohydrates 43g 14%

Dietary Fiber 10g 40%

Sugars 6g

Protein 13g 26%

Vitamin A 136.4%

Vitamin C 105.6%

Calcium 20%

Iron 20.1%

* Percent Daily Values are based on a 2000 calorie diet.

• More Kale Salad Inspiration:

• The Best Shredded Kale Salad from Oh She Glows
• Rainbow Power Kale Salad with Peanut Dijon Vinaigrette from With Salt & Wit
• Southwestern Power Kale Salad with Sweet Potato, Quinoa and Avocado Sauce from Cookie + Kate