Servings
Font
Back
4.5 from 84 votes

Barley Salad with Chickpeas

This hearty barley salad is packed with chickpeas, walnuts, pears, sun dried tomatoes and parsley. It's such a flavorful combo and is perfect for meal prep and potlucks.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4
Calories: 449 kcal
Course: Salad
Cuisine: American

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

    Cup of Yum
  1. Cook barley according to package instructions. Drain.
  2. Toast walnuts in a small skillet. This should only take 5-6 minutes. Let cool.
  3. Start dressing by adding minced onion in a small bowl with the vinegar. Let marinate while you prep the salad.
  4. Chop 1 1/2 pears and save remaining half for fanning and decorating salad.
  5. Add cooked barley, chickpeas, pears, sun dried tomatoes, walnuts, arugula, parsley and feta into a large bowl.
  6. 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

  • 1 cup of uncooked barley will yield about 3 1/2 cups cooked barley.
  • I used dry-packed sun-dried tomatoes.

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 Sodium 489mg (20%) Fiber 9g (36%) Sugar 16g (32%)

Nutrition Facts

Serving: 4Serving

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.