If you're looking for a dish that’s as vibrant as it is nutritious, look no further than this **Mediterranean Barley Salad**. It's a perfect balance of hearty, wholesome barley, bright vegetables, creamy feta, and the unmistakable flavors of the Mediterranean. Whether you’re serving it as a light lunch, a picnic side dish, or even a meal prep option, this salad will quickly become a staple in your kitchen.

Barley is the star of the show here, adding a satisfying chew and plenty of fibre to keep you feeling full. But it’s the Mediterranean ingredients—like the creamy feta, juicy grape tomatoes, artichokes, olives, and chickpeas—that take this dish to the next level. Tossed with a tangy lemon dressing and fresh dill, every bite is a refreshing, flavour-packed experience. Let’s dive into how to make this simple yet delicious salad!

Ingredients:

For the Salad:

1 cup pearled barley (or regular barley)
1 pint grape tomatoes, halved
1 (14 oz) can artichoke hearts, drained and quartered
1/2 cup sliced black olives (Kalamata or regular)
1/4 cup chopped red onion
1 orange bell pepper, chopped
1 cup feta cheese, crumbled or cubed
1 (15 oz) can chickpeas, drained and rinsed
1/4 cup fresh dill, chopped (or more, to taste)

For the Dressing:

1/4 cup extra virgin olive oil
2 tablespoons lemon juice (freshly squeezed)
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard (optional, for a bit of tang)
1 teaspoon dried oregano
Salt and freshly ground black pepper, to taste
1/2 teaspoon garlic powder (optional)
1 tablespoon honey or maple syrup (optional, for a touch of sweetness)

Instructions:

1. Cook the Barley:

Start by bringing 3 cups of water (or vegetable broth for extra flavour) to a boil in a large pot. Add the barley, reduce the heat to a simmer, and cook for about 30-35 minutes (or according to the package instructions) until the barley is tender but still has a slight chew. Once cooked, drain any excess water and spread the barley out on a baking sheet to cool faster. It’s important that the barley cools to room temperature before assembling the salad.

2. Prepare the Vegetables:

While the barley is cooking, it’s time to prep your veggies. Halve the grape tomatoes, quarter the artichoke hearts, and chop the orange bell pepper and red onion into small pieces. Drain and rinse the chickpeas in a colander—if you like a smoother texture, you can lightly mash them with a fork, but it's totally optional.

3. Make the Dressing:

In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard (if using), oregano, garlic powder (if using), and honey or maple syrup (for sweetness). Season with salt and pepper to taste. If you’re using a jar, just shake it well to emulsify the dressing into a smooth, tangy sauce.

4. Assemble the Salad:

Once the barley has cooled, combine it in a large mixing bowl with the grape tomatoes, red onion, artichoke hearts, black olives, orange pepper, chickpeas, and fresh dill. Drizzle the dressing over the salad and toss everything gently to combine. Taste the salad and adjust the seasoning as needed—add more salt, pepper, or lemon juice to suit your taste.

5. Add the Feta:

Gently fold in the feta cheese, being careful not to break it up too much if you're using large cubes. If you prefer crumbled feta, just sprinkle it over the top. The feta adds a creamy, salty richness that pairs beautifully with the tangy dressing and crunchy veggies.

6. Serve:

Serve the salad immediately for a fresh and vibrant dish. Alternatively, refrigerate it for 30 minutes to 1 hour to let the flavours meld together. This salad can be made ahead and stored in an airtight container in the fridge for up to 3 days, making it a great option for meal prep or packed lunches.

Tips for a Perfect Mediterranean Barley Salad:

Make it a meal: If you want to turn this salad into a more substantial dish, add grilled chicken, shrimp, or roasted vegetables like zucchini or eggplant. These additions will complement the Mediterranean flavours and make it a hearty, balanced meal.
Add extra veggies: Feel free to throw in more Mediterranean veggies like cucumbers, roasted red peppers, or even avocado for added flavour and texture. This salad is super versatile and can handle lots of different additions.
Vegan version: To make the salad vegan, simply omit the feta cheese or replace it with a plant-based feta or another vegan cheese alternative. The chickpeas and veggies already provide plenty of protein, so it’ll still be a nutritious and satisfying meal.
Herb variations: If you don’t have fresh dill, you can swap it out for oregano, parsley, or even mint for a different flavour profile. Fresh herbs bring a burst of freshness to this salad, so feel free to experiment with what you have on hand.
Barley tip: Cook the barley in advance and store it in the fridge for up to 3 days. This makes the salad come together even faster when you’re ready to assemble it!

Why You’ll Love This Mediterranean Barley Salad:

This salad is everything you want in a dish—fresh, healthy, and packed with flavour. It’s loaded with protein, fibre, and healthy fats, thanks to the barley, chickpeas, and feta. Plus, the Mediterranean ingredients—like olives, artichokes, and dill—add such a delightful depth of flavour that you’ll keep coming back for more.

Whether you're serving it as a side dish at your next gathering, packing it for a nutritious lunch, or simply enjoying it as a light main course, this salad is sure to impress. It’s vibrant, easy to make, and perfect for meal prepping, meaning you can enjoy a nutritious meal without the hassle of cooking every day.

Give it a try and enjoy the best of the Mediterranean on your plate!

Mediterranean Barley Salad: A Fresh, Flavorful, and Nourishing Dish