4.5 from 84 votes
Barley Salad with Chickpeas
The Barley Salad with Chickpeas is a hearty dish featuring cooked barley, tender chickpeas, crisp pears, and toasted walnuts, all tossed with tangy sun-dried tomatoes and creamy feta cheese. A bright dressing of apple cider vinegar, maple syrup, and herbs complements the salad’s blend of textures and flavors. It delivers a balanced mix of nutty grains, sweet fruit, and savory cheese, making it suitable as a filling lunch or side dish.
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
Servings:
4
Calories:
449 kcal
Course:
Salad
Cuisine:
American
Ingredients
- 1 cup barley uncooked
- 1 cup chickpeas cooked
- 2 pear divided
- ⅓ cup sun-dried tomato chopped
- ⅓ cup walnuts
- ¾ cup feta cheese
- ¼ cup parsley chopped
- 1 handful arugula baby
Dressing
- 3 Tablespoons red onion
- ¼ cup apple cider vinegar
- ⅓ cup olive oil
- 2 teaspoons maple syrup
- 1 teaspoon Dijon mustard
- 1 teaspoon oregano dried
- ½ teaspoon salt sea salt
- ¼ teaspoon black 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 1/2 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.
Cup of Yum
Notes
- One cup of uncooked barley yields about three and a half cups when cooked, suitable for this salad's proportions.
- Sun-dried tomatoes used were packed dry, which adds a denser chew and concentrated flavor.
Nutrition Information
Serving
1/4 of recipe
Calories
449kcal
(22%)
Carbohydrates
45g
(15%)
Protein
10g
(20%)
Fat
28g
(43%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
15g
(88%)
Sodium
489mg
(20%)
Fiber
9g
(36%)
Sugar
16g
(32%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 449
% Daily Value*
| Serving | 1/4 of recipe | |
| Calories | 449kcal | 22% |
| Carbohydrates | 45g | 15% |
| Protein | 10g | 20% |
| Fat | 28g | 43% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 15g | 88% |
| Sodium | 489mg | 20% |
| Fiber | 9g | 36% |
| Sugar | 16g | 32% |
* Percent Daily Values are based on a 2,000 calorie diet.