Sweet Peas and Saffron

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

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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!

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

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.

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

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.

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

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

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.

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

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!

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4.91 from 10 votes

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

Course: Dinner
Cuisine: American
Calories: 400kcal
Servings: 4
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!
Prep Time20 mins
Cook Time50 mins
Total Time1 hr 10 mins

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

  • Cook pearl barley according to package directions. Set aside to cool.
  • 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.
  • 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

  • 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: 136.4% | Vitamin C: 105.6% | Calcium: 20% | Iron: 20.1%
  • More Kale Salad Inspiration:

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Comments

  1. 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

  2. Julia Stearns @ Healthirony

    February 28, 2019 at 3:47 pm


    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

  3. Tony Payne

    January 18, 2019 at 2:45 pm


    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

  4. Maura Philipps

    October 10, 2018 at 7:50 am


    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

  7. 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

  9. 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

  10. Christine

    June 9, 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

  11. brandy Wismer

    April 4, 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

  13. 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

  15. Jessica

    March 6, 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

  17. Lorri Curto

    January 9, 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

  20. Laura Georgy, MS, RD

    September 9, 2014 at 10:48 am


    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

  25. Katie

    September 8, 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

  27. Anita

    September 8, 2014 at 5:52 am


    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

  29. Natalie @ Tastes Lovely

    September 7, 2014 at 5:50 pm


    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 8, 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

  30. Gayle @ Pumpkin 'N Spice

    September 7, 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

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