Barley Salad with Tomatoes, Cucumber and Parsley

I’m always on the look-out for main dish salads that keep well because lunch time can be a little chaotic and tends to get squeezed out sometimes. To avoid the lunch crunch, I like to make a big bowlful of salad so I have my lunch already prepped and waiting for me in the fridge. 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.

Easy barley salad

Filling and healthy. Your tummy will be satisfied, thanks to fiber-full barley, which is a whole grain. Barley has a nutty flavor and chewy texture (I like Bob’s Red Mill Pearl Barley). Chunky cucumbers and ripe tomatoes are crisp and colorful.

Flavorful. This barley salad has Mediterranean vibes 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. 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 in the refrigerator, ready to eat.

Ingredient Notes

• Barley: Cooked barley provides the foundation for this whole grain salad. I usually use pearled barley (or pearl barley) because it’s more widely available and it cooks more quickly than hulled barley. (Pearled barley has been processed to remove most of the hull and bran.) You’ll need one cup of uncooked barley which will make 4 cups of cooked barley. It can be prepared at least a day in advance.
• Tomatoes: Dice up a couple of ripe tomatoes or if they are not available, cherry or grape tomatoes work too. Be sure to cut them in half so they absorb the dressing.
• English Cucumber: This type of cucumber has a tender skin that can be eaten. The dark green skin provides extra nutrients and is more attractive in a salad. Other varieties of cucumbers that don’t have to be peeled such as Persian, salad, hothouse, etc. will work well.
• Red Onion: Any type of sweet onion is fine but I prefer red onion in most salads because it looks attractive and has a crisp texture. To eliminate some of the sharp onion flavor, soak the diced onions in ice water for 10 minutes, draining well before adding them to the salad.
• Fresh Parsley: Flat leaf parsley (Italian parsley) has a more robust flavor and is easier to chop than curly parsley. You’ll need a good handful of it; don’t skimp on the parsley because it adds so much flavor and color.
• Fresh Mint: You’ll love the hint of fresh mint. It’s a subtle undertone that really enhances the salad.
• Extra Virgin Olive Oil: For the most flavorful salad, it’s important to use a good quality olive oil for the vinaigrette dressing. The bonus? Olive oil has many health benefits because it’s high in monounsaturated fats and antioxidants.
• Freshly Squeezed Lemon Juice: Look for lemons that feel heavy for their size because they contain plenty of juice. Interesting fact: Lemons that are at room temperature yield more juice.
• Garlic: Start with one small clove, finely minced or pressed through a garlic press. If you’re a garlic lover, feel free to add more. If you prefer a more subtle garlic flavor, substitute a pinch of garlic powder.
• Kosher Salt and Coarsely Ground Black Pepper, for seasoning the vinaigrette.

How To Make Barley Salad

Cook the barley. You can do this a day in advance if you prefer. The barley should be cooked according to package directions; 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.

Make dressing. In a large mixing bowl that’s large enough to contain the salad, whisk together the olive oil, lemon juice, salt and pepper.

Combine with barley. Stir in the barley until it’s coated with the dressing. I like to mix the barley and the dressing first before I add the remaining salad ingredients. This gives the barley extra time to absorb the flavor of the dressing.

Add the vegetables. Prep the tomatoes, cucumber, and red onion; add them to the bowl along with the chopped herbs. Combine, stirring lightly, making sure the salad is well-combined.

Serve immediately or refrigerate for later.

Possible Recipe Variations

• 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.