Mediterranean Barley Salad with Lemon-Herb Vinaigrette
A vibrant mosaic of hearth-roasted vegetables, hearty whole-grain barley, and creamy chickpeas, all brought together with a bright lemon-herb vinaigrette and studded with feta and toasted pine nuts. This robust salad is a complete, nutrient-dense side dish that holds beautifully for days.
Servings 8
Calories 355kcal
Equipment
- Large, rimmed baking sheet
- Medium saucepan with lid
- Small, dry skillet
- Large mixing bowl
- Small bowl or jar for vinaigrette
- Fine-mesh sieve
Ingredients
- 1½ cups hulled barley rinsed
- 4 cups water or low-sodium vegetable broth
- 2 medium zucchini cut into 21-inch dice
- 2 red bell peppers cut into 21-inch dice
- 1 large red onion cut into 21-inch dice
- 1 15-ounce can chickpeas, rinsed and drained
- 6 tablespoons extra virgin olive oil divided
- 2½ teaspoons baharat spice blend
- ¾ teaspoon smoked paprika
- 1 teaspoon kosher salt divided
- ½ teaspoon black pepper
- 1 large lemon zested and juiced (approx. 3 tbsp juice)
- 2 cloves garlic minced
- ½ cup packed fresh parsley finely chopped
- ⅓ cup raw pine nuts
- 50 g feta cheese about 31 cup, crumbled from a block
Instructions
- Prepare the Grain Foundation: In a medium saucepan, combine the rinsed hulled barley and 4 cups of water or broth. Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and let it simmer gently for 45-55 minutes, or until the barley is tender with a pleasant chew.
- Caramelize the Vegetables: While the barley cooks, preheat your oven to 400°F (200°C). On the large rimmed baking sheet, combine the diced zucchini, bell peppers, and red onion. Drizzle with 3 tablespoons of extra virgin olive oil. Sprinkle with the baharat, smoked paprika, 21 teaspoon of kosher salt, and black pepper. Toss thoroughly to ensure every piece is coated. Spread the vegetables in a single, even layer and roast for 30-35 minutes, stirring halfway through, until tender and caramelized at the edges.
- Toast the Aromatics: Place the raw pine nuts in a small, dry skillet over medium-low heat. Toast for 2-4 minutes, shaking the pan frequently, until they are golden brown and fragrant. Immediately remove them from the hot pan to a plate to prevent burning. Set aside.
- Emulsify the Vinaigrette: In a small bowl or jar, whisk together the remaining 3 tablespoons of extra virgin olive oil, the lemon zest and juice, minced garlic, and the remaining 21 teaspoon of kosher salt. Continue whisking until the vinaigrette is well combined.
- Integrate the Core Ingredients: Once the barley is cooked, drain any excess liquid through a fine-mesh sieve and transfer the hot barley to a large mixing bowl. Add the roasted vegetables directly from the baking sheet, along with the rinsed and drained chickpeas. Toss gently to combine.
- Assemble and Finish: Pour the prepared vinaigrette over the warm barley and vegetable mixture and toss until everything is evenly coated. Gently fold in the chopped fresh parsley, the toasted pine nuts, and the crumbled feta cheese. Serve the salad warm, at room temperature, or chilled.
Notes
- Make-Ahead Strategy: This salad is excellent for meal prep. You can cook the barley and roast the vegetables up to 3 days in advance and store them in separate airtight containers in the refrigerator. For best results, prepare the vinaigrette and assemble the salad just before serving.
- Grain Choice: Hulled barley is the whole-grain version and offers maximum fiber. If you only have pearled barley, reduce the cooking time to about 30 minutes and use only 3 cups of liquid.
- Feta Tip: For the best flavor and texture, purchase feta cheese in a block stored in brine rather than pre-crumbled. Crumble it yourself just before adding it to the salad.
Nutrition Information
Per serving (1 of 8)- Calories: 355 kcal
- Total Fat: 18.5 g
- Saturated Fat: 2.9 g
- Sodium: 378 mg
- Carbohydrates: 37 g
- Dietary Fiber: 10 g
- Sugars: 6 g
- Added Sugars: 0 g
- Protein: 9.5 g