Barley Salad (with spinach, feta, pine nuts and citrus)

Barley salad

If you’re looking for a filling and oh so tasty meal, barley salad is the way to go.

This is an adapted recipe. The original calls for Wheat Berries which can be a little tricky to find in my local shops so in the spirit of experimentation, I used barley. It’s a difficult one to call but while the taste is different, it’s equally as good.

This recipe has slow release carbs, vitamin c and a little iron, calcium and protein, and probably lots of other things good for you. And it’s filling without being heavy so great before or after a run.

While this has does have some protein, it’s also good with a boiled egg for a bit of extra if you’re training hard.

Serves 4 to 6 or a week’s supply of lunch for 1.


2 cups of barley, rinsed

6 cups water

A few good pinches of salt

Salt and pepper

100 g of spinach leaves, rinsed and stemmed

½ cup toasted pine nuts [see Snack time for roasting the seeds and nuts]

125 g of crumbled feta


Citrus dressing

Grated zest and juice of 1 orange

1 tbsp lemon juice

3 minced shallots

¼ cup extra-virgin olive oil


  • Put the rinsed barley in a large pot, add in water and salt, and put over a medium heat. Bring to the boil, lower the heat and simmer for about 15 minutes or so until tender. Drain and let cool a little.
  • To make the dressing, combine the orange zest and juice, lemon juice and shallot. Whisk the oil and season with a few pinches of salt and a bit of pepper.
  • Toss the barley with the spinach, pine nuts, citrus dressing, then top with feta. Taste for seasoning.
  • EAT!


Let me know how you get on with this recipe and if there are other tweaks to the recipe you’ve tried.


Adapted from Heidi Swanson, Super Natural Cooking.

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