Mediterranean Barley Salad
This Mediterranean Barley Salad is a refreshing and fiber-packed make-ahead meal, featuring chewy barley, crisp vegetables, briny olives, and salty feta, all tossed in a bright lemon-dill vinaigrette.
For 4 servings
If starting with dry barley, cook according to package directions (typically 1 cup dry barley to 3 cups water, simmered for 25-30 minutes until tender). Drain any excess water and spread the cooked barley on a baking sheet to cool completely to room temperature. This step is crucial to prevent the salad from becoming soggy.
While the barley cools, prepare the vegetables and herbs. Dice the English cucumber, halve the cherry tomatoes, finely mince the red onion, pit and halve the Kalamata olives, and finely chop the fresh dill and parsley.
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, minced garlic (if using), sea salt, and black pepper until well combined. Taste and adjust seasoning as needed.
In a large mixing bowl, combine the cooled barley, diced cucumber, halved cherry tomatoes, minced red onion, and halved Kalamata olives.
Gently fold in the crumbled feta cheese, chopped fresh dill, and chopped fresh parsley into the barley and vegetable mixture.
Pour the prepared lemon-dill vinaigrette over the salad ingredients. Toss everything gently until all components are evenly coated with the dressing.
Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld. For best results, chill for 2-3 hours or overnight.
Before serving, give the salad another gentle toss and adjust seasoning if necessary. Serve chilled as a main course or a vibrant side dish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure your barley is completely cooled before mixing; warm barley can absorb too much dressing and make the salad mushy. Spreading it on a baking sheet helps it cool faster.
- 2For optimal flavor, make this salad at least a few hours in advance or even the day before. The flavors deepen and meld beautifully as it sits in the refrigerator.
- 3Don't over-dress the salad initially. You can always add more dressing just before serving if it seems a bit dry, but you can't take it away.
- 4Use good quality extra virgin olive oil and fresh lemon juice; these are key components of the dressing and significantly impact the overall taste.
Adapt it for your goals.
Protein Boost
Add grilled chicken, canned chickpeas, or white beans for extra protein, making it an even more substantial meal.
Grain SwapGrain Swap
Substitute pearl barley with other hearty grains like farro, quinoa (for a gluten-free option), or even couscous for a different texture.
Veggie Mix UpVeggie Mix-Up
Incorporate other Mediterranean-inspired vegetables such as diced bell peppers, artichoke hearts, or sun-dried tomatoes for added color and flavor.
Why this is on our healthy list.
Rich in Fiber
Barley is an excellent source of dietary fiber, which aids digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, contributing to weight management.
Heart-Healthy Fats
The extra virgin olive oil and Kalamata olives provide monounsaturated fats, which are known to support cardiovascular health by reducing bad cholesterol levels.
Packed with Antioxidants
Fresh vegetables like tomatoes, cucumbers, and herbs, along with olive oil, are rich in antioxidants that help combat free radicals and reduce inflammation in the body.
Frequently asked questions
Absolutely! This salad is perfect for meal prep and tastes even better the next day as the flavors have more time to meld. Just ensure the barley is completely cooled before mixing.
