Feta Cranberry Barley Salad

There’s something so refreshing about a hearty grain salad, and this Feta & Cranberry Barley Salad with Lemon Vinaigrette is no exception! It’s the perfect balance of chewy barley, sweet-tart cranberries, creamy feta, and crunchy toasted nuts—all tossed in a bright, zesty lemon vinaigrette. Whether you’re looking for a satisfying lunch, a side dish for a gathering, or a meal prep favorite, this salad checks all the boxes!

Every bite of this salad is a delightful mix of textures and flavors—chewy pearl barley, crisp baby spinach, crunchy nuts, creamy feta, and juicy cranberries. The lemon vinaigrette ties it all together with its bright, slightly tangy, and subtly sweet notes. It’s fresh, flavorful, and oh-so satisfying!

Health Benefits of Barley

Barley is a nutritional powerhouse that adds a satisfying chew to this salad. Here’s why it’s a great addition to your diet:

• High in fiber – Supports digestion and keeps you feeling full longer.
• Packed with vitamins & minerals – A great source of B vitamins, iron, and magnesium.
• Heart-healthy – Helps regulate cholesterol and blood sugar levels.

Ingredients You’ll Need

For the Salad

• Pearl barley: 1 cup
• Water or vegetable broth: 2 cups
• Dried cranberries: ½ cup
• Crumbled feta cheese: ½ cup
• Toasted walnuts or almonds, chopped: ¼ cup
• Baby spinach, chopped: 2 cups
• Fresh parsley, chopped: 2 tbsp

For the Lemon Vinaigrette

• Olive oil: 3 tbsp
• Fresh lemon juice: 1 tbsp
• Dijon mustard: 1 tsp
• Honey: 1 tsp
• Garlic clove, minced: 1
• Salt and black pepper: to taste

Kitchen Tools You’ll Need

• Medium saucepan
• Large mixing bowl
• Small whisk or fork
• Sharp knife & cutting board

Ingredient Additions & Substitutions

• Make it vegan – Swap feta for vegan cheese or omit it altogether.
• Add protein – Toss in grilled chicken, shrimp, or chickpeas for a more filling meal.
• Try a different green – Use arugula, kale, or mixed greens instead of spinach.
• Switch the nuts – Pecans or sunflower seeds work beautifully.
• Use a different grain – Quinoa, farro, or brown rice make great alternatives.

How to Make Feta & Cranberry Barley Salad

Step 1: Cook the Barley

Rinse 1 cup of pearl barley under cold water, then cook it in 2 cups of water or vegetable broth according to package instructions (about 25–30 minutes). Drain and let it cool.

Step 2: Make the Lemon Vinaigrette

In a small bowl, whisk together: 3 tbsp olive oil, 1 tbsp fresh lemon juice, 1 tsp Dijon mustard, 1 tsp honey, 1 minced garlic clove, salt and black pepper to taste.

Step 3: Assemble the Salad

In a large bowl, combine: cooked and cooled barley, ½ cup dried cranberries, ½ cup crumbled feta cheese, ¼ cup toasted walnuts or almonds, 2 cups chopped baby spinach, 2 tbsp fresh parsley.

Step 4: Toss and Serve

Drizzle the lemon vinaigrette over the salad and toss gently to coat. Serve immediately or refrigerate for 30 minutes to let the flavors meld.

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What to Serve with This Barley Salad

This salad is delicious on its own, but it also pairs beautifully with:

• Grilled Chicken – The lemony dressing complements grilled meats.
• Baked Salmon – A light and fresh pairing.
• Avocado Slices – Adds extra creaminess.
• Crusty Bread – Perfect for soaking up the vinaigrette!

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Tips for the Best Barley Salad

• Use vegetable broth instead of water for extra flavor.
• Let the barley cool completely before mixing to prevent wilting the spinach.
• Toast the nuts lightly to enhance their crunch and nuttiness.
• Adjust sweetness – Add more honey if you like it sweeter or more lemon juice for extra tang.

How to Store & Meal Prep This Salad

This salad is perfect for meal prep and can be made ahead of time!

• Storage: Store in an airtight container in the fridge for up to 4 days. Do not freeze – The texture of barley and spinach will change.
• Make-Ahead Tips: Cook the barley and store it separately. Prepare the vinaigrette and keep it in a small jar. Assemble the salad just before serving for maximum freshness.

Frequently Asked Questions

• Can I use a different grain instead of barley? Yes! Try quinoa, farro, or couscous for a delicious variation.
• How can I make this salad more filling? Add chickpeas, grilled chicken, salmon, or avocado for extra protein and healthy fats.
• Can I use fresh cranberries instead of dried? Yes, but fresh cranberries are tart! You may want to lightly roast them or toss them with a bit of honey.
• Can I make this salad ahead of time? Absolutely! It actually tastes better after sitting for a few hours or overnight in the fridge.

Frequently Asked Questions About Recipes

→ Can I use a different grain instead of barley?

Yes! Quinoa, farro, or brown rice are all excellent substitutes and offer a similar hearty texture.

→ How can I make this salad more filling?

Add chickpeas, grilled chicken, salmon, or avocado for extra protein and healthy fats.

→ Can I use fresh cranberries instead of dried?

Yes, but fresh cranberries are very tart. Roasting them or sweetening with a bit of honey helps balance the flavor.

→ Can I make this salad ahead of time?

Absolutely! It tastes even better after sitting for a few hours or overnight. Store in the fridge for up to 4 days.

→ What can I serve with this salad?

Pair it with grilled chicken, baked salmon, or avocado slices. Crusty bread also complements it perfectly.

→ What’s the best way to toast the nuts?

Lightly toast chopped nuts in a dry skillet over medium heat for 3–5 minutes, stirring frequently until fragrant.