Barley Feta Arugula Salad

This barley salad brings fresh flavors and hearty texture to the table. Wholesome pearl barley meets tangy feta and peppery arugula for a Mediterranean-inspired dish that comes together in just half an hour. It is the kind of easy meal I love for busy lunches or picnics, with plenty of room for adding your own twists.

Whenever I need a meal that tastes fresh but is filling enough to last beyond lunch hour this one wins. I made it for a potluck last spring and everyone raved about the mix of flavors and texture.

Ingredients

• Pearl barley: One cup cooked This is chewy and satisfying Use pearled barley as it cooks more quickly and gets nice and tender
• Feta cheese: Half a cup crumbled Feta brings creamy tang Use a block and crumble yourself for the brightest flavor and texture
• Arugula: One cup Freshness and a peppery bite Look for crisp vibrant leaves without wilting
• Lemon vinaigrette: Two tablespoons This ties the salad together I mix lemon juice with olive oil and just a hint of honey for brightness

Instructions

Cook the Barley:

Start with one cup of cooked pearl barley If cooking from scratch simmer barley in plenty of water for about twenty minutes until tender then drain and cool to room temperature This step is key for bite

Assemble the Salad:

In a large mixing bowl add the cooled barley the peppery arugula and the crumbled feta Pour over two tablespoons of lemon vinaigrette Toss everything gently with clean hands or salad tongs just enough to mix but not bruise the greens

Season and Serve:

Taste and if you like add more feta or an extra splash of vinaigrette for more tang Serve the salad cold or at room temperature This version keeps its flavors best with a short rest of five to ten minutes before serving

I love the salty tang and creaminess of feta against the sturdy barley This salad always brings back memories of outdoor lunches with my sister where we drizzled extra vinaigrette and fought over the last spoonful

Storage Tips

This salad keeps well in the fridge for up to three days Store in an airtight container but save a little dressing to refresh the flavors just before serving If the greens wilt add a handful of fresh arugula to revive the crunch

Ingredient Substitutions

Try substituting baby spinach for arugula if you want a milder flavor Goat cheese is a great swap for feta and both cook well with barley For a gluten free version try cooked quinoa

Serving Suggestions

Serve as a lunch bowl or pack into jars for easy weekday meals Top with toasted walnuts or roasted chickpeas for extra crunch I sometimes pair this with grilled chicken or serve it alongside soup to round out dinner

Cultural and Seasonal Context

Barley salads are found across Mediterranean kitchens as a filling way to enjoy whole grains This variation works in all seasons but I especially love it in early spring and fall when the greens are sweetest

Seasonal Adaptations

Add diced cucumber and tomato in summer Swap for roasted squash or sweet potato in fall Mix in fresh herbs like parsley or mint before serving

Success Stories

I made this salad for neighbors after a big move and it became their new favorite light dinner I have seen countless friends ask for the recipe whenever I bring it to a picnic or share leftovers

Freezer Meal Conversion

Barley itself freezes well but assemble the salad fresh for the best texture You can cook the barley ahead freeze it in portions and thaw just before mixing in the other ingredients

This bright barley salad is a fresh go-to for any occasion. Try it next time you want a delicious meal in minutes.

Common Questions About Recipes

→ Can I use another grain besides barley?

Yes, quinoa or farro substitute well for barley, but adjust cooking times as needed.

→ What type of feta works best?

Creamy, full-fat feta delivers the richest flavor, but crumbled or block styles are both suitable.

→ How do I keep the arugula fresh?

Add arugula just before serving to maintain its crispness and peppery bite.

→ Is this dish suitable for meal prep?

Yes, prepare in advance and store chilled. Stir in greens right before eating for best texture.

→ Can I make this dairy-free?

Omit the feta or replace with a plant-based alternative for a dairy-free version.

→ Any ideas for extra protein?

Roasted chickpeas or grilled tofu blend well and add heartiness to the salad.