Easy Barley Salad with Chickpeas
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This healthy barley salad is fresh, hearty and full of flavor. Made with pearl barley, chickpeas, walnuts, pears and a zesty vinaigrette, it works as a light lunch, side dish or meal prep favorite.
I’ll be honest, barley wasn’t always a grain I reached for… quinoa and rice usually had the spotlight in my kitchen. But once I tried it in salad form, I was hooked. This barley salad is chewy, hearty and loaded with so many good mix-ins that I actually found myself eating it for breakfast the next day. It’s one of those recipes that surprises you with how satisfying and crave-worthy it is.
Table of Contents
Why I Love This Barley Salad
- Great for meal prep: Barley keeps its chewy texture even after a few days in the fridge, so this salad tastes just as good on day three as it does on day one.
- Perfect balance: You’ve got fiber-rich barley, protein from chickpeas, healthy fats from walnuts and feta, and plenty of fresh veggies. It’s filling without feeling heavy.
- Crowd pleaser: This is one of those recipes that feels special enough for a potluck or dinner party, but is simple enough to throw together for a weekday lunch.
- Something different: Everyone has tried a quinoa salad — barley makes this feel a little unexpected, and it always gets people asking for the recipe.
Chickpea Barley Salad Ingredients
You only need a handful of fresh, wholesome ingredients to bring this barley salad together.
- barley – I like using pearl barley for this recipe. It cooks up tender with the perfect chewy bite that holds up well in salads.
- chickpeas – add protein and fiber to make the salad hearty enough for a meal.
- pears – a touch of natural sweetness that pairs so well with the tangy dressing and salty feta.
- sun-dried tomatoes – bring a punch of savory, umami flavor in every bite.
- walnuts – add crunch and healthy fats that balance the salad.
- feta cheese – creamy, tangy and salty, it ties the flavors together.
- fresh herbs + greens – I love parsley and arugula here for freshness and color.
- dressing – a simple mix of apple cider vinegar, olive oil, Dijon mustard, maple syrup and seasonings that brightens the whole salad.
Find the full ingredient list with measurements in the recipe card below.
Easy Swaps
This salad is flexible, so don’t stress if you’re missing something. Here are a few easy ways to switch it up:
- Barley: Pearl barley gives the best chewy texture. If you need a gluten-free option, use quinoa or even brown rice. Farro is another tasty choice if you’re not avoiding gluten.
- Pears: No pears? Crisp apples work just as well and add the same touch of sweetness.
- Walnuts: I love the crunch of walnuts, but pecans, almonds or even pumpkin seeds all work beautifully.
- Feta: Tangy feta is classic here, but goat cheese, parmesan shavings or a dairy-free feta alternative are all delicious options.
How to Make This Barley Salad Recipe
This barley salad comes together quickly and easily. Follow these simple steps and you’ll have a hearty, flavorful salad ready to enjoy.
Step 1: Cook the barley according to package directions, then drain and let cool.
Step 2: Toast the walnuts in a small skillet for 5–6 minutes until fragrant, then let cool.
Step 3: Whisk together the dressing ingredients in a small bowl. Let the onion sit in the vinegar while you prep the rest of the salad.
Step 4: Add the barley, chickpeas, pears, sun-dried tomatoes, walnuts, arugula, parsley and feta to a large bowl. Pour the dressing over top, fold gently to combine and enjoy!
Tips for the Best Barley Salad
- Cook the barley just right: Barley should be tender with a little chew. If it turns mushy, it is overcooked. I like to taste a grain or two as it cooks so I can catch it at the perfect point.
- Rinse after cooking: Run the cooked barley under cold water. This cools it down quickly, washes away excess starch and keeps the grains fluffy.
- Cool it before tossing: Let the barley cool to room temperature before mixing everything together. Adding hot grains to the arugula will cause it to wilt, and this salad is best when it stays fresh and crisp.
Storage and Meal Prep
One of the best parts about this salad is how well it keeps once it is dressed. The barley stays chewy even after a few days in the fridge, so the salad tastes just as good on day three as it does on day one.
Store leftovers in an airtight container in the refrigerator for 3 to 4 days. If you like to meal prep, you can make the salad ahead on Sunday and enjoy it for easy lunches or quick sides all week long.
Frequently Asked Questions
Yes. This barley salad recipe is packed with fiber, plant-based protein and healthy fats. Barley itself is a whole grain that helps keep you full and supports digestion, and the mix of veggies, chickpeas and walnuts makes it both nourishing and satisfying.
Barley and rice can both be part of a healthy diet, but barley usually has more fiber and a lower glycemic index, which helps keep you full longer and supports blood sugar balance.
More Salads You Might Enjoy
- Quinoa Salad with Kale and Sweet Potatoes
- Mediterranean Orzo Salad
- Quinoa Chickpea Salad
- Mediterranean Farro Salad
- Quinoa Spinach Salad
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Barley Salad with Chickpeas
Ingredients
- 1 cup uncooked barley*
- 1 cup cooked chickpeas
- 2 pears, divided
- ⅓ cup chopped sun-dried tomatoes
- ⅓ cup walnuts
- ¾ cup feta
- ¼ cup chopped parsley
- 1 handful baby arugula
Dressing
- 3 Tablespoons red onion
- ¼ cup apple cider vinegar
- ⅓ cup olive oil
- 2 teaspoons maple syrup
- 1 teaspoon dijon mustard
- 1 teaspoon dried oregano
- ½ teaspoon sea salt
- ¼ teaspoon pepper
Instructions
- Cook barley according to package instructions. Drain.
- Toast walnuts in a small skillet. This should only take 5-6 minutes. Let cool.
- Start dressing by adding minced onion in a small bowl with the vinegar. Let marinate while you prep the salad.
- Chop 1 ½ pears and save remaining half for fanning and decorating salad.
- Add cooked barley, chickpeas, pears, sun dried tomatoes, walnuts, arugula, parsley and feta into a large bowl.
- Add oil, maple syrup, mustard, oregano, salt and pepper into the bowl with the vinegar and red onion. Whisk until combined. Pour dressing over salad mixture and toss to coat. Taste and season with additional salt and pepper, if needed.
Notes
- Pearl barley: This is the best choice for salads because it cooks quicker (about 25–30 minutes) and has a tender, chewy bite that works perfectly in this recipe.
- Hulled barley: You can use it if that’s what you have, but know it takes longer to cook (closer to 45–60 minutes) and has a denser, chewier texture. If you go this route, taste as you cook and add extra water if needed.
- Rinse after cooking: Running the barley under cold water cools it down quickly, removes excess starch and helps keep the grains fluffy.
- Storage: There is no need to store the dressing separately. The barley holds up well, so you can keep the salad fully dressed in the fridge for 3 to 4 days.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Like This Recipe? Rate & Comment Below!
Crunchy pears are unripened pears, which don’t take like the beauties that pears are. You might as well use celery or cucumbers or radishes.
I have to say I wasn’t expecting to enjoy this as much as I did! I’ve recently started a cholesterol-lowering diet so I made this without the feta to make the most of all the goodness without the extra fat, and it was still great! Definitely a keeper. Thank you!
Ah yay! I am happy to hear that you are loving this recipe, Lew. Thank you for sharing your review + star rating, I so appreciate it.
I’ve made quite a few grain bowls and this one is now my favorite. Unfortunately, I haven’t been able to try it with pears yet, but I’m sure it’s a delicious addition. Today I added slightly cooked fresh green beans and some chicken breast – so yummy. Dressing is key to making this so good.
Oh yay! So glad you’ve been loving this bowl, Ev. Thanks for coming back to leave a review. I so appreciate it!
This was great. The dressing was absolutely delicious. A tad too sweet for me so next time I will cut the maple syrup in half. A keeper!
So glad you enjoyed this recipe, Sandy! Thank you for leaving a comment and review, I so appreciate it!