This kale barley salad is full of whole grain, nutrient-rich ingredients that will nourish your body and fill you up! Easy to prepare, vegetarian, and meal prep-friendly!
We love kale salad loaded up with delicious toppings...from kale caesar salad with garlic chickpeas, to loaded Mexican kale salad, and this kale barley salad!
Loaded up with chickpeas, feta cheese, and avocado, there is so much flavor, and plenty of protein to fill you up in this kale barley salad. This is a meal prep recipe that we've come back to time and time again, as it is so easy, healthy, and delicious.
Not only does this salad make for a light and fresh dinner, but with a few tricks, you can make it into a mason jar salad for lunch prep!
Reasons You'll Love This Recipe
- itโs a nutrient-rich, crunchy kale salad with a tangy honey lemon vinaigrette
- itโs a meatless meal, but still has a good helping of protein
- easy to prep and with modifications can keep well for up to 4 days - making it perfect for jar salads to take on the go
Recipe Video
Watch the video below to see exactly how I prepped this kale barley salad. Itโs so easy! You can find more of my recipe videos on my YouTube channel.
Ingredient Notes
- 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. Itโs 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. If making this salad vegan, feel free to sub maple syrup for honey in this dressing!
Step by Step Directions
Cook Barley
Cook pearl barley according to package directions. Set aside to cool.
Prepare Kale
Wash and chop kale. Give it a massage for 1-2 minutes to remove some of the bitterness.
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Combine Dressing
Whisk together the vinaigrette ingredients.
Toss Together Salad
Once the barley is cooked and cooled, toss with the kale, vinaigrette, and remaining ingredients. Enjoy!
To Meal Prep Jar Salads
- 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.
FAQ
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.
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.
Sure! You could swap barley for whole grain brown rice, farro, or even quinoa!
Tips for the perfect salad
- massage the 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
- 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. Plan to serve this fresh!
Storage + Meal Prep
- Store - in the fridge in an airtight container for up to 4 days.
- 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; OR layer in jar salads to keep kale + vinaigrette separate.
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
Kale Barley Salad with Feta and a Honey-Lemon Vinaigrette
Ingredients
Salad
- ยฝ cup pearl barley uncooked; just over 1 cup cooked
- 4 cups kale loosely packed;, stems removed, and cut into small ribbons
- โ 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
- ยฝ teaspoon lemon zest
- 2 teaspoons honey
Instructions
- Cook Barley - Cook pearl barley according to package directions. Set aside to cool.
- Prepare Kale - Wash and chop kale. Give it a massage for 1-2 minutes to remove some of the bitterness.
- Combine Dressing - Whisk together the vinaigrette ingredients.
- Toss Together Salad- Once barley is cool, toss with the kale, vinaigrette and remaining ingredients. Enjoy!
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Tips:
- 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.
Video
Nutrition Information
© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
brandy Wismer says
This is an awesome salad. I didnโt 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.
Denise says
I'm SO glad you liked it, Brandy! Thank-you so much for your review ๐
Kristine | Kristine's Kitchen says
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. ๐
Denise says
Yay! I am so happy you guys liked the salad, Kristine ๐ It's one of my favorites!
Denise says
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!
Jessica says
OOPS forgot to rate it a five star!
Jessica says
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!
Denise says
Thanks so much, Jessica! This is one of my favorite recipes on the site ๐ So glad you liked it!
RLSCS says
Just made this salad and eating it right now. It is awesomely delicious! Thank you for sharing this wonderful recipe. ๐
Denise says
I am SO glad to hear you like the salad! It is one of my favorites ๐
Lorri Curto says
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
Denise says
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?
Jess @ Flying on Jess Fuel says
This is such a great salad! A little bit of everything. ๐ 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!
Denise says
I love barley, I only wish it would cook a little faster. But it tastes really nice cold and in a salad!
Denise says
You are so kind, Mary Frances! I think I am getting back to school jitters ๐
Laura Georgy, MS, RD says
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?
Denise says
Exactly, Laura, this is a total 'clean out the fridge/pantry' kind of salad ๐
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!
Erin | The Law Student's Wife says
Happy back to school! I adore this salad. Perfect for lunches, and a great bridge between summer and fall.
Denise says
Thanks, Erin! We seem to have skipped fall and gone straight to winter ๐
Jess @ whatjessicabakednext says
This salad sounds and looks amazing, Denise! ๐
Denise says
Thanks, Jess!
Kathi @ Deliciously Yum! says
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!!!
Denise says
Ha ha, my brain is going to need all the 'brain food' it can get! Thanks so much, Kathi!
Kathy @ Olives & Garlic says
You are so close to getting your PhD, you can do it Denise. Happy back to school time ๐
I am adding this delicious salad to my rotation for lunch. Love it
Denise says
Thanks, Kathy! Can't believe how fast my mat leave flew by!
Katie says
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! ๐
Denise says
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!
Marc @ Smell My Kitchen says
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.
Denise says
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.
Anita says
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.
Denise says
Thanks, Anita!
Kristine @ Kristine's Kitchen says
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!
Denise says
That is the great thing about kale, isn't it? It does hold up for a day or two once dressed. Thanks, Kristine ๐
Natalie @ Tastes Lovely says
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.
Denise says
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 ๐
Gayle @ Pumpkin 'N Spice says
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!
Denise says
Thanks, Gayle! I can't say no to anything with chickpeas and feta ๐