Mediterranean Barley Salad With Olives – Fresh, Hearty, and Bright

This Mediterranean Barley Salad with Olives brings together chewy barley, briny olives, crisp vegetables, and a zesty lemon-herb dressing. It’s the kind of dish that tastes even better after a few hours in the fridge. Serve it as a satisfying lunch, a cookout side, or a light dinner topped with grilled chicken or chickpeas.

The flavors are clean and bright, and the textures keep every bite interesting. If you’re looking for something wholesome that doesn’t feel heavy, this checks every box.

Mediterranean Barley Salad With Olives – Fresh, Hearty, and Bright

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Prep Time 20 minutes mins

Cook Time 30 minutes mins

Total Time 50 minutes mins

Servings 6 servings

Ingredients

  

• Pearled barley – 1 cup dry (about 3 cups cooked)
• Water or low-sodium broth – 3 cups, for cooking barley
• Cherry tomatoes – 1.5 cups, halved
• English cucumber – 1 medium, diced
• Red bell pepper – 1, diced
• Red onion – 1/4 medium, finely chopped
• Kalamata olives – 3/4 cup, pitted and halved
• Fresh parsley – 1/2 cup, chopped
• Fresh mint – 2–3 tablespoons, chopped
• Feta cheese – 1/2 cup, crumbled (optional but recommended)
• Extra-virgin olive oil – 1/4 cup
• Lemon juice – 3 tablespoons, freshly squeezed
• Red wine vinegar – 1 tablespoon
• Garlic – 1–2 cloves, minced
• Dried oregano – 1 teaspoon
• Honey or maple syrup – 1/2 teaspoon (optional, to balance acidity)
• Salt and black pepper – to taste

Instructions

 

• Cook the barley. Rinse 1 cup of pearled barley under cool water. Add it to a pot with 3 cups water or broth and a pinch of salt. Bring to a boil, then reduce to a simmer and cook for 25–30 minutes, until tender with a pleasant chew.
• Drain and cool. Drain any excess liquid. Spread the cooked barley on a tray or large plate to cool faster. You can also toss it with a teaspoon of olive oil to prevent clumping.
• Prep the vegetables. Halve the tomatoes, dice the cucumber and bell pepper, and finely chop the red onion. Halve and pit the olives if not already done. Chop the parsley and mint.
• Make the dressing. In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, oregano, honey (if using), salt, and pepper. Taste and adjust the acidity and seasoning.
• Combine the salad. In a large bowl, add cooled barley, tomatoes, cucumber, bell pepper, onion, olives, parsley, and mint. Pour in the dressing and toss gently until everything is coated.
• Add feta (optional). Fold in crumbled feta. Taste and add more lemon, salt, or pepper as needed.
• Rest and serve. Let the salad sit for at least 15–30 minutes so the flavors meld. Serve at room temperature or chilled.

What Makes This Special

This salad is all about balance. Barley brings a tender chew and nutty flavor, which stands up well to juicy tomatoes and crunchy cucumbers. Kalamata olives add a savory punch that makes everything pop without needing much salt. A simple lemon-garlic dressing ties it together with fresh herbs and a hint of red wine vinegar.

It also holds up beautifully, making it perfect for meal prep, picnics, and potlucks.

What You’ll Need

• Pearled barley – 1 cup dry (about 3 cups cooked)
• Water or low-sodium broth – 3 cups, for cooking barley
• Cherry tomatoes – 1.5 cups, halved
• English cucumber – 1 medium, diced
• Red bell pepper – 1, diced
• Red onion – 1/4 medium, finely chopped
• Kalamata olives – 3/4 cup, pitted and halved
• Fresh parsley – 1/2 cup, chopped
• Fresh mint – 2–3 tablespoons, chopped
• Feta cheese – 1/2 cup, crumbled (optional but recommended)
• Extra-virgin olive oil – 1/4 cup
• Lemon juice – 3 tablespoons, freshly squeezed
• Red wine vinegar – 1 tablespoon
• Garlic – 1–2 cloves, minced
• Dried oregano – 1 teaspoon
• Honey or maple syrup – 1/2 teaspoon (optional, to balance acidity)
• Salt and black pepper – to taste

How to Make It

1. Cook the barley. Rinse 1 cup of pearled barley under cool water. Add it to a pot with 3 cups water or broth and a pinch of salt. Bring to a boil, then reduce to a simmer and cook for 25–30 minutes, until tender with a pleasant chew.
2. Drain and cool. Drain any excess liquid.

   Spread the cooked barley on a tray or large plate to cool faster. You can also toss it with a teaspoon of olive oil to prevent clumping.

3. Prep the vegetables. Halve the tomatoes, dice the cucumber and bell pepper, and finely chop the red onion. Halve and pit the olives if not already done.

   Chop the parsley and mint.

4. Make the dressing. In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, oregano, honey (if using), salt, and pepper. Taste and adjust the acidity and seasoning.
5. Combine the salad. In a large bowl, add cooled barley, tomatoes, cucumber, bell pepper, onion, olives, parsley, and mint. Pour in the dressing and toss gently until everything is coated.
6. Add feta (optional). Fold in crumbled feta.

   Taste and add more lemon, salt, or pepper as needed.

7. Rest and serve. Let the salad sit for at least 15–30 minutes so the flavors meld. Serve at room temperature or chilled.

Storage Instructions

Store leftovers in an airtight container in the fridge for up to 4 days. The flavors deepen as it sits, but you may want to add a squeeze of lemon or a drizzle of olive oil before serving to freshen it up.

If using feta, you can stir it in just before serving to keep the texture creamy. Avoid freezing, as the vegetables and barley can turn mushy after thawing.

Health Benefits

• High in fiber: Barley provides both soluble and insoluble fiber, which supports digestion and helps keep you full longer.
• Heart-friendly fats: Extra-virgin olive oil and olives add monounsaturated fats, linked to better heart health.
• Antioxidant-rich veggies: Tomatoes, peppers, onions, and herbs bring vitamins C, K, and a range of antioxidants.
• Balanced meal option: With whole grains, healthy fats, and optional feta or chickpeas for protein, it’s a well-rounded dish.
• Lower sodium control: Making it at home helps you manage salt levels, especially when using low-sodium broth and rinsed olives.

Common Mistakes to Avoid

• Overcooking the barley: You want tender but chewy grains, not mush. Taste a few kernels near the end of cooking.
• Skipping the cool-down: Mixing hot barley with fresh veggies wilts them and dulls the herbs.

  Let the barley cool first.

• Under-seasoning: Barley is mild. Don’t be shy with lemon, herbs, and a little salt to wake up the flavors.
• Watery vegetables: If your cucumber is very seedy, scoop out the seeds before dicing. This keeps the salad from getting soggy.
• Using the wrong olives: Choose meaty, flavorful olives like Kalamata.

  Watery canned olives won’t deliver the same depth.

Variations You Can Try

• Protein boost: Add grilled chicken, shrimp, or a can of chickpeas for extra protein.
• Herb swap: Try dill or basil in place of mint, or use a mix for a more complex flavor.
• Roasted twist: Roast cherry tomatoes and peppers for a sweeter, deeper flavor.
• Different grains: Swap barley for farro, bulgur, or quinoa if you prefer a faster-cooking or gluten-free option.
• Creamy touch: Add a spoonful of Greek yogurt to the dressing for a tangy, creamy vibe.
• Crunch factor: Toss in toasted pine nuts or almonds just before serving.
• Caper kick: Stir in a tablespoon of capers for extra briny brightness.

FAQ

Can I use hulled barley instead of pearled barley?

Yes, but it will take longer to cook, usually 45–60 minutes. Hulled barley is less processed and has more fiber, but the texture is a bit firmer. Adjust the cooking time and liquid as needed until it’s tender with a slight chew.

How do I make this dairy-free?

Simply skip the feta or replace it with a dairy-free feta-style cheese.

You can also add extra olives or a handful of roasted chickpeas to keep it satisfying and flavorful.

What if I don’t have red wine vinegar?

Use more lemon juice or swap in white wine vinegar or apple cider vinegar. The goal is a bright, balanced dressing, so taste and tweak until it feels right.

Can I make it ahead?

Absolutely. The salad tastes even better after a few hours.

If you’re making it a day in advance, add the herbs and feta just before serving to keep them fresh and vibrant.

Is barley gluten-free?

No, barley contains gluten. If you need a gluten-free option, use quinoa or brown rice instead while keeping everything else the same.

How do I keep the onion from overpowering the salad?

After chopping, soak the onion in cold water for 10 minutes, then drain well. This softens the bite while keeping the flavor.

Can I use jarred roasted peppers?

Yes.

Pat them dry and chop before adding. They bring a mellow sweetness and a nice smoky note to the salad.

In Conclusion

Mediterranean Barley Salad with Olives is simple, bright, and satisfying. It fits just as easily on a weeknight table as it does at a picnic spread.

With a few pantry staples and fresh herbs, you’ll have a dish that keeps well and tastes even better the next day. Keep the recipe as-is, or tweak it with your favorite proteins and vegetables—it’s flexible, hearty, and reliably delicious.