About the Recipe
Lately I’ve been craving salads that feel like real food—the kind that are fresh and vibrant but still have a bit of comfort built in. This Kale and Barley Salad totally hits that sweet spot. It’s got chewy grains, crisp veggies, loads of fresh herbs, and a bright lemony dressing that ties it all together. It’s a little nod to Gerstensuppe, that cozy Swiss barley soup I grew up with, just reimagined for sunnier days. If you’ve tried my Herby Cucumber Salad, you know I’m all about simple ingredients that bring big flavor—and this one’s no exception. I love pairing this with something hearty like my Stuffed Squash for a nourishing vegetarian meal that feels both grounding and fresh. It’s the kind of salad I like to keep in the fridge for easy lunches, BBQ sides, or lazy-weeknight dinners.
Bonus: it gets even better as it sits.
It’s fresh, filling, and full of flavor
Loaded with herbs for a vibrant, summery bite
Perfect for meal prep or easy lunches
Great way to use up leftover cooked grains
Easily customizable — add feta, roasted veggies, or your favorite protein
Holds up beautifully in the fridge for a day or two
What You'll Love
Can I use another grain instead of barley? Yes! Farro, quinoa, or even couscous would work beautifully if you don’t have barley on hand.
Can I make this ahead of time? Definitely. Just keep the dressing separate and add seeds and any cheese right before serving for the best texture.
How do I prep the kale? Massage it with a little olive oil and salt for about a minute—it makes it tender and way more enjoyable raw.
What herbs work best? I love parsley, dill, and chives here, but basil, mint, or cilantro would be great too. Use what you have!
Is this salad vegan? Yes, as long as you skip the cheese or use a plant-based version.
How long does it keep? It stays fresh for about 2–3 days in the fridge. Just give it a toss and maybe a little extra dressing before serving.
Frequently asked Questions
Ingredients
For the salad:
1 cup pearl barley (or hulled if you want extra chew)
4 cups vegetable broth (for cooking barley; adds flavor)
2 cups finely chopped kale (curly or lacinato)
1 cup cucumber, diced small
1 cup carrots, diced or shaved into ribbons
½ cup radishes, thinly sliced (for a peppery bite)
¼ cup finely chopped parsley
¼ cup finely chopped chives
2 tablespoons finely chopped dill (optional but amazing)
¼ cup toasted sunflower seeds or pumpkin seeds (for crunch)
½ cup crumbled feta cheese (optional but so good)
For the dressing:
Zest of 1 lemon
Juice of 1–2 lemons (adjust to taste)
3 tablespoons olive oil
1 tablespoon apple cider vinegar (for an extra pop)
1 teaspoon dijon mustard
1 teaspoon maple syrup
Salt and pepper to taste
Optional Add-Ins:
Cooked diced ham or speck (for a nod to the original Gerstensuppe)
Roasted sweet potato cubes (for extra heartiness)
Chopped green apple (for a sweet crunch)
Preparation
Cook the barley:
Rinse barley well.
In a pot, combine the barley and vegetable broth. Bring to a boil, then lower heat and simmer uncovered until tender (about 25–30 minutes for pearl barley, a little longer for hulled). Drain if needed and cool slightly.
Prep the kale:
While barley is cooking, finely chop kale.
Massage it with a teaspoon of olive oil and a pinch of salt for about 1 minute to soften it and remove bitterness.
Assemble the salad:
In a large bowl, combine cooked barley, kale, cucumber, carrots, radishes, parsley, chives, and dill.
Add sunflower seeds, feta (if using), and lemon zest.
Dress it up:
In a small bowl, whisk together lemon juice, olive oil, apple cider vinegar, mustard, maple syrup, salt, and pepper.
Pour over the salad and toss well.
Taste and adjust:
Add more lemon, salt, or olive oil to your liking.
Serve slightly chilled or at room temperature.