Lunch time can be a little chaotic and tends to get squeezed out sometimes. To avoid the lunch crunch, I make a big bowlful of salad so I have my lunch already prepped and waiting for me in the fridge. How long it takes: 15 minutes (cook the barley ahead and chill) Equipment you’ll need: bowl Servings: makes 8 cups Whether you have young children at home, take a lunch to the office, or just don’t have time to make lunch, you’ll appreciate a healthy filling salad waiting for you, ready to grab and go. I’m always on the look-out for main dish salads that keep well. Lentil salad with feta, lemon and parsley or vegan quinoa salad with Brussels sprouts and pepitas are a couple of my favorites because they are filling and can be made ahead. I love Mediterranean style salads like this chopped Greek salad, Israeli couscous salad, or fattoush salad, with simple vinaigrette dressing and lots of fresh herbs. This barley salad incorporates some of the same elements for a satisfying, healthy lunch or light dinner. It can be served as a hearty side dish with grilled meat, too.
Why You’ll Love this barley salad
Filling and healthy: Your tummy will be satisfied, thanks to fiber-full barley. It has a nutty flavor and chewy texture (I like Bob’s Red Mill Pearl Barley). Flavorful: This salad has great fresh Mediterranean flavor with cucumbers, tomatoes, and parsley, enhanced with a light dressing made from lemon juice and olive oil. Keeps well: Barley salad will keep in the fridge for up to three days. Pack it into individual-sized containers for grab-and-go lunches.
Ingredient Notes
How To Make Barley Salad
Cook the barley according to package directions and allow it to cool to room temperature before making the salad. To hasten the cooling process, spread the cooked barley on a sheet pan or tray. In a large mixing bowl that’s big enough to contain the salad, whisk together the olive oil, lemon juice, salt and pepper. Stir in the barley until it’s coated with the dressing. Prep the tomatoes, cucumber, and red onion; add them to the bowl along with the chopped herbs. Stir lightly, making sure the salad is well-combined. Serve immediately or refrigerate for later.
Change It Up
Add protein. Add garbanzo beans (chickpeas) or crumbled feta cheese for an extra boost of protein. Chopped roasted almonds, pine nuts, or pepitas add a nice crunch, along with protein and fiber. Substitute quinoa. If you’re not a fan of barley or you just happen to have some quinoa in the house, this salad can be made into quinoa salad instead of barley. The bonus? Quinoa is quicker-cooking than barley. Add more veggies. You can easily substitute or add veggies to this salad. Try cherry tomatoes instead of chopped tomatoes. Bell peppers, radishes, or chopped onions are great options.
Make Ahead Idea
Since the barley has to be cooked and cooled before assembling the salad, it’s a real time-saver if you cook the barley ahead of time. Cooked barley can be refrigerated for three to five days or frozen for up to two months.
Storage Tips
Store the salad in an airtight container for up to three days in the refrigerator. I like to put it into small containers that can easily be transported for lunches to go.
