salads mediterranean

Barley Salad with Herbs and Olives Recipe

Chewy barley salad with cucumber, olives, feta, lemon, parsley, and dill for a make-ahead Mediterranean lunch.

Vegetarian
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Prep 15 min
Cook 35 min
Total 50 min
Servings 6
Difficulty Easy

Ingredients

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Instructions

  1. Bring 4 cups of salted water to a boil. Add the barley, reduce the heat, and simmer for 30 to 35 minutes, until tender but still chewy. Drain well.

  2. Spread the barley on a sheet pan for a few minutes so the steam can escape.

  3. Whisk the olive oil, lemon juice, parsley, dill, garlic, salt, and pepper in a large bowl.

  4. Add the warm barley to the dressing and toss. Let it sit for 10 minutes.

    Tip: Warm barley absorbs dressing better than cold barley.

  5. Add the cucumber, olives, red onion, and tomatoes if using. Toss gently.

  6. Top with crumbled feta.

  7. Taste and adjust with more lemon, olive oil, or salt before serving at room temperature.

Storage & Meal Prep

Keep the salad refrigerated for up to 4 days. Add the feta just before serving if you want the texture cleaner.

Variations

  • With Roasted Peppers: Replace the tomatoes with jarred roasted red peppers for a softer, sweeter salad.
  • With White Beans: Add drained cannellini beans when you want the salad to eat more like a meal.
  • With Nuts: Add toasted walnuts or pine nuts just before serving for crunch.

FAQ

Is barley salad good for meal prep?

Yes. Barley holds its chew in the refrigerator and takes dressing well, so it works better than soft grains for make-ahead lunches.

Can you eat barley salad cold?

Yes. I prefer it at room temperature, but it also works cold from the refrigerator.

How do you cook barley for salad?

Simmer pearl barley in salted water for 30 to 35 minutes, drain it well, and dress it while still warm.

Is barley gluten-free?

No. Barley contains gluten. Use brown rice, quinoa, or buckwheat if you need a gluten-free grain salad.

Interactive Nutrition Map

6 Servings

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Cheese
Feta Cheese
75 g
Vegetables
Cucumber (with peel)
260 g
Red Onion
39 g
Cherry Tomatoes
149 g
Garlic
3 g
Fruits
Kalamata Olives
68 g
Grains & Bread
Pearl Barley (Uncooked)
300 g
Oils & Fats
Extra Virgin Olive Oil
67 g
Herbs & Spices
Lemon Juice (Fresh)
45 g
Fresh Parsley
32 g
Fresh Dill
20 g
Black Pepper
1 g

Per Serving

350kcalCalories
8gProtein
44gCarbs
17gFat
9gFiber
Sodium
347mg15% DV
Potassium
292mg6% DV
Calcium
95mg7% DV
Iron
1.7mg9% DV
Magnesium
53mg13% DV
Vitamin C
6.3mg7% DV
Vitamin A
34µg4% DV
Vitamin K
23.8µg20% DV
Folate
24µg6% DV
Pearl Barley (Uncooked)
Cucumber (with peel)
Kalamata Olives
Red Onion
Cherry Tomatoes
Feta Cheese
Extra Virgin Olive Oil
Lemon Juice (Fresh)
Fresh Parsley
Fresh Dill
Garlic
Black Pepper
* Nutrition is an estimate; actual values vary by ingredient brands and cooking methods. Percent Daily Values are based on a 2,000 calorie diet.

The Story Behind This Dish

For a work lunch, I like barley because it stays chewy after a night in the fridge. Rice can harden and couscous can turn soft. Barley keeps its shape.

I dress the barley while it is still warm. That is the small step that makes the salad taste seasoned all the way through. Then I add cucumber, olives, onion, tomato, and feta once the steam has died down.

This is not a strict Sardinian dish, but it fits the way I use grains at home: one pot of cooked grain, sharp dressing, salty things, and vegetables that hold.

Part of: Mediterranean Lunch Box Ideas

Related: No-Reheat Mediterranean Lunches | Barley Risotto with Mushrooms