Mediterranean Barley Salad

By Deryn Macey

5 from 1 vote

on Sep 09, 2025, Updated Oct 28, 2025

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This Mediterranean barley salad is fresh, hearty and full of flavor. It’s packed with whole grains, chickpeas, veggies and a zesty lemon dressing.

It’s perfect for meal prep and whether you serve it for lunch, as a side dish with dinner, or bring it to a potluck, it’s always a crowd-pleaser.

Bowl of Mediterranean barley salad with cucumber, tomato, dill and chickpeas with a lemon wedge in the background.

Table of Contents

This is such a delicious salad. I’ve made it twice this week! I added some unsalted roasted almonds to the mix for some extra crunch. This will be on high repeat in my house.

⭐⭐⭐⭐⭐

Kirsten

Why You’ll Love This Mediterranean Barley Salad

I bought a prepared Mediterranean Grain Salad from a deli the other day and loved the fresh flavours but also that it was hearty enough for lunch. I wanted to recreate it for the blog and to use for meal prep, so here it is!

Here’s why we love it:

  • Nutritious and balanced: Protein, fiber, healthy fats, and complex carbs in one bowl.
  • Meal-prep friendly: Lasts up to 4 days in the fridge, making it perfect for lunches or a quick dinner.
  • Versatile: Swap grains, veggies, or herbs with what you have on hand.
  • Mediterranean flavors: Fresh lemon, parsley, dill, olives, and sun-dried tomatoes give it a bright and zesty kick.

I hope you enjoy it! -Deryn

Ingredient Notes

The ingredients for the salad are listed fully in the recipe card down below but here we’ll briefly cover what you’ll need and any optional ingredients and substitutions you can make.

All the ingredients for making a Mediterranean barley salad in bowls: chopped cucumber, bell pepper, tomato and red onion, barley, chickpeas, chopped sun dried tomatoes, parsley and dill, oil and vinegar, olives, 2 cloves garlic.
  • Barley: The recipe is written for barley farro, quinoa, bulgur, or couscous work just as well. You can also do a mix of whole grains or even use brown rice.
  • Chickpeas: Adds plant-based protein, fiber and heartiness.
  • Fresh vegetables: The salad calls for cherry tomatoes, cucumber, red pepper, and red onion. If you’re missing one or don’t have the exact amounts it’s no problem, this salad is versatile and does not require exact measurements.
  • Olives + sun-dried tomatoes: The salad calls for kalamata olives but you can use black olives or any other olive you enjoy. The sun-dried tomatoes are optional but add extra briny, savory flavour.
  • Feta cheese: Optional, but adds creaminess and saltiness.
  • Fresh herbs: Parsley and dill are used. Basil makes a good substitute for parsley and mint can be added or subbed for dill.
  • Simple lemon vinaigrette: You’ll need live oil, lemon juice, garlic, Dijon, red wine vinegar, salt, and pepper. If you don’t have red wine vinegar, white wine or apple cider vinegar also work well.

How to Make this Salad

Cooked barley in a pot with a wooden spoon.
  1. Cook the barley according to package instructions and then drain and rinse under cold water to cool.
Chopped tomato, onion, cucumber, olives, chickpeas and herbs in a large mixing bowl with a wooden spoon.
  1. While the grain is cooking, prepare the veggies and herbs and add them to a large mixing bowl.
Small dish of lemon vinaigrette with a spoon in it.
  1. Add all of the dressing ingredients to a small bowl or container and whisk to fully combine.
Mediterranean barley salad in a large salad bowl with a wooden spoon.
  1. Add the cooked and cooled grain and prepared dressing to the bowl with the rest of the ingredients and toss to combine.

Frequently Asked Questions

What whole grain works best in this salad?

I really like barley in this salad! It’s chewy, hearty and absorbs the zesty dressing. My second choice would be farro. If you need a gluten-free salad, try quinoa or brown rice

Is this salad vegan and gluten-free?

The salad is vegan as written but not gluten-free. To make it gluten-free, substitute quinoa or brown rice for barley.

Expert Tips

  • Use pre-cooked grains to save time (many grocery stores sell ready-to-eat farro or quinoa).
  • Add grilled chicken, salmon, or tofu for extra protein.
  • Swap parsley for basil if you prefer a sweeter flavor.
Bowl of Mediterranean barley salad with cucumber, tomato, dill and chickpeas with a slice of cucumber and some parsley beside bowl.

If you try this recipe or any other recipe on Running on Real Food, don’t forget to leave a comment and a ⭐⭐⭐⭐⭐ rating in the comment section below. It helps others who are thinking of making the recipe, and I love to hear from you. And don’t forget to tag me on Instagram @runningonrealfood so I can see your creation! Thanks for trying my recipes!

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Bowl of Mediterranean barley salad with cucumber, tomato, dill and chickpeas with a lemon wedge in the background.
5 from 1 vote

Mediterranean Barley Salad

By: Deryn Macey
This Mediterranean barley salad is fresh, hearty, and full of flavor. With chickpeas, your choice of grain, vegetables, and a zesty lemon dressing, it’s perfect as a main meal or a side dish
Prep: 10 minutes
Cook: 25 minutes
Total: 28 minutes
Servings: 5 servings
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Ingredients 

For the Salad

  • 1 cup uncooked barley
  • 1 can (15-19 oz) chickpeas, drained and rinsed
  • 1 cup quartered cherry tomatoes
  • 1 cup diced cucumber
  • 1 medium red bell pepper, diced
  • 1/2 cup diced red onion
  • 1/2 cup pitted and chopped Kalamata olives
  • 1/4 cup chopped sun-dried tomatoes, optional
  • 1/4 cup fresh parsley, finely chopped
  • 2 tbsp fresh dill, finely chopped

For the Dressing

  • 3 tbsp extra virgin olive oil
  • 2 tbsp lemon juice
  • 1 tbsp red wine vinegar
  • 2 clove garlic, grated or crushed
  • 1 tsp Dijon or grainy mustard
  • Salt and pepper, to taste

Instructions 

  • Cook barley according to package directions. Drain and rinse under cool water to cool.
  • While barley is cooking, combine chickpeas, tomatoes, cucumber, bell pepper, onion, olives, sun-dried tomatoes (optional), parsley, and dill in a large bowl.
  • In a small bowl, whisk olive oil, lemon juice, vinegar, garlic, Dijon, salt, and pepper until fully combined.
  • Add cooled cooked barley bowl along with the dressing and mix well.

Notes

Makes approximately 8 cups of salad, or roughly 5 servings of 1.5 cup. Increase to 4 servings of 2 cups for a large meal.
Leftovers can be stored in the fridge for 3-4 days. Not suitable for freezing.

Nutrition

Calories: 358kcal, Carbohydrates: 51g, Protein: 12g, Fat: 13g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 8g, Sodium: 237mg, Potassium: 575mg, Fiber: 13g, Sugar: 7g, Vitamin A: 1358IU, Vitamin C: 44mg, Calcium: 71mg, Iron: 4mg
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About Deryn Macey

Deryn Macey is a nutrition coach, certified personal trainer, and the creator of Running on Real Food, where she's been sharing nutritious recipes since 2013. She holds a science degree and offers strength training and nutrition coaching through Onward Strong, focusing on strength, sustainable eating habits, and breaking free from diet culture.

Read More About Me

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2 Comments

  1. 5 stars
    This is such a delicious salad. I’ve made it twice this week! I added some unsalted roasted almonds to the mix for some extra crunch. This will be on high repeat in my house.

    Reply