Kale Barley Salad with Feta and a Honey-Lemon Vinaigrette

This kale salad has it all: nutty barley, crunchy sunflower seeds, creamy avocado, salty feta cheese, chickpeas and red onions, and tossed in a tangy honey and lemon vinaigrette. Perfect for a week-day lunch!

Prep time: 20 mins

Cook time: 50 mins

Total time: 1 hr 10 mins

Servings: 4

Calores: 400kcal

Course: Dinner

Cuisine: American



  •  1/2 cup uncooked pearl barley (just over 1 cup cooked} 
  •  4 cups loosely packed kale; washed stems removed,and cut into small ribbons 
  • 1/3 cup crumbled feta 
  • 1 cupchickpeas
  • 1 avocado cubed (leave out until just before serving}
  • 2-3 tablespoons sunflower seeds 
  • 2 tbsp red onion finely diced


  • 2 tbsp olive oil 
  • 2 tbsp white wine vinegar
  • 1 tsp fresh lemon juice
  • ½ tsp lemon zest
  • 2 tsp honey


1. Cook pearl barley according to package directions. Set aside to cool. 

2. Meanwhile, whisk together the vinaigrette ingredients and toss with the kale. Make sure all of kale gets some vinaigrette on it, this helps to remove some of the bitterness of the kale. 

3. Once barley is cool, toss with the kale/vinaigrette and remaining ingredients {however you should leave out the avocado until directly before serving}

For a Meal Prep Lunch 

1. Divide the vinaigrette between four pint-sized jars. 

2. Add in the following order: chickpeas, barley, feta, onions, sunflower seeds, kale. 

3. Omit avocado or add fresh. 

4. Store in the fridge for up to 4 days. To serve, shake everything out into a bowl and toss with vinaigrette.

Nutrition Serving: 1/4 batch | Calories: 400kcal | Carbohydrates: 43g | Protein: 13g | Fat: 21g | Saturated Fat: 4g | Cholesterol: 11mg | Sodium: 175mg Potassium: 828mg | Fiber: 10g | Sugar: 6g | Vitamin A: 6820IU | Vitamin C: 87.1mg | Calcium: 200mg | Iron: 3.6mg

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