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a hand pouring honey lemon vinaigrette onto a kale barley salad with feta and avocado
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4.87 from 22 votes

Kale Barley Salad with Feta and a Honey-Lemon Vinaigrette

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



  • ½ cup pearl barley uncooked; just over 1 cup cooked
  • 4 cups kale loosely packed;, stems removed, and cut into small ribbons
  • 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
  • ½ teaspoon lemon zest
  • 2 teaspoons honey


  • 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.
    massaging kale in a salad spinner
  • Combine Dressing - Whisk together the vinaigrette ingredients.
    Mason jar on gray background with white wine vinaigrette
  • Toss Together Salad- Once barley is cool, toss with the kale, vinaigrette and remaining ingredients. Enjoy!



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


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