Fresh Mediterranean Barley Salad with Garden Veggies & Lemon Dressing
This Mediterranean Barley Salad is a refreshing yet filling dish made with chewy pearl barley, crisp seasonal vegetables, fresh herbs, and a bright lemon-olive oil dressing. It’s nutty, colorful, and incredibly satisfying without feeling heavy. Perfect as a light meal, side dish, or meal-prep salad, this recipe gets better as it sits, making it ideal for busy days.
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Ingredients
For the Barley
1 cup pearl barley
3 cups water
½ tsp salt
For the Vegetables
1 cucumber, diced
1 cup cherry tomatoes, halved
½ red bell pepper, finely diced
¼ cup red onion, finely chopped
1 small carrot, grated
¼ cup fresh parsley, chopped
2 tbsp fresh mint, chopped
1 tbsp fresh dill
For the Lemon Dressing
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp lemon zest
1 small garlic clove, grated
½ tsp ground cumin or black pepper
Salt, to taste
Optional Add-Ins
¼ cup feta cheese, crumbled
Kalamata olives, sliced
Toasted sunflower or pumpkin seeds
Chickpeas for extra protein
Instructions
1. Cook the Barley
Rinse barley under cold water.
Add barley, water, and salt to a pot.
Bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes until tender but chewy.
Drain excess water and let barley cool completely.
2. Prepare the Vegetables
While barley cools, chop cucumber, tomatoes, bell pepper, onion, and herbs.
Place all vegetables in a large mixing bowl.
3. Make the Dressing
In a small bowl, whisk olive oil, lemon juice, lemon zest, garlic, cumin, and salt.
Taste and adjust acidity or salt if needed.
4. Assemble the Salad
Add cooled barley to the vegetables.
Pour dressing over the salad.
Toss gently until everything is well combined.
Fold in feta or optional add-ins if using.
5. Rest & Serve
Let salad sit for 10–15 minutes before serving so flavors blend beautifully.
Serve chilled or at room temperature.
Tips & Notes
Oil-free option: Replace olive oil with extra lemon juice + 1–2 tbsp water.
Extra crunch: Add nuts or seeds just before serving.
Meal prep friendly: Keeps well in the fridge for 3–4 days.
Flavor boost: A pinch of sumac or za’atar takes this to the next level.
Non-spicy: Gentle, fresh Mediterranean flavors.
Frequently Asked Questions
Q1: Can I use hulled barley instead of pearl barley?
Yes, but hulled barley takes longer to cook (40–45 minutes).
Q2: Can I use canned barley?
Yes, rinse well and skip the cooking step.
Q3: Is this salad vegan?
Yes—just omit feta or use plant-based feta.
Q4: Can I serve it warm?
Absolutely! Slightly warm barley works beautifully in cooler weather.
Nutritional Information
Calories: ~330 kcal
Protein: 10 g
Carbohydrates: 46 g
Fat: 12 g
Fiber: 8 g
Sugar: 5 g
Sodium: ~260 mg