Barley Chickpea Tomato Salad
A colorful, protein-rich salad combining pearl barley, chickpeas, fresh tomatoes, and baby spinach, drizzled with a zesty garlic lemon dressing and creamy tahini. Topped with toasted pumpkin and sunflower seeds, this fiber-packed salad is satisfying, nutritious, and perfect for easy weeknight meals or meal prepping for the week.
Equipment
- 1 medium saucepan (for cooking barley)
- 2 screw-top jars (for lemon-garlic and tahini dressings)
- 1 large mixing bowl
- 1 Serving bowl
- Measuring Cups and Spoons
- Wooden spoon or spatula
Ingredients
- 1 cup pearl barley
- Juice of 2 lemons
- 2 tablespoons extra-virgin olive oil
- 1 clove garlic crushed
- ¼ cup tahini
- 2 tablespoons water
- 1 can 14 oz / 400 g chickpeas, drained and rinsed
- 1 can 14 oz / 400 g mixed tomatoes, halved or quartered
- 4 oz 115 g baby spinach leaves
- 2 tablespoons pumpkin seeds toasted
- 2 tablespoons sunflower seeds toasted
Instructions
- Cook the Barley to Perfection: Start by placing 1 cup of pearl barley into a medium saucepan and cover it generously with water. Place a lid on the pan and bring it to a rolling boil over high heat. Once boiling, reduce the heat to low and allow it to simmer gently for about 30 minutes, or until the barley is tender yet slightly chewy. Check occasionally to ensure it does not stick or overcook. Once done, drain any excess water and set the barley aside in a large mixing bowl to cool slightly.
- Prepare the Lemon-Garlic Dressing: While the barley cooks, combine the juice of 2 lemons, 2 tablespoons of extra-virgin olive oil, and 1 crushed garlic clove in a screw-top jar. Seal the jar tightly and shake vigorously until the dressing is fully emulsified, creating a bright, tangy, and fragrant mixture. This dressing will infuse the chickpeas and barley with a zesty flavor, enhancing the overall salad. Set aside for later use.
- Make the Creamy Tahini Dressing: In another screw-top jar, place ¼ cup of tahini, ¼ cup of lemon juice, and 2 tablespoons of water. Seal the jar and shake thoroughly to combine. The consistency should be smooth, pourable, but not too runny. Adjust with a tiny splash of water if necessary to achieve a creamy, silky texture. This dressing will add richness and depth to the salad when drizzled on top before serving.
- Combine Barley and Chickpeas: Transfer the slightly cooled barley to a large mixing bowl. Add the drained and rinsed chickpeas to the bowl. Pour over the prepared lemon-garlic dressing and gently toss the mixture using a wooden spoon or spatula, ensuring that the barley and chickpeas are evenly coated with the tangy dressing. Take care not to mash the chickpeas while tossing; you want them to remain whole for texture contrast.
- Incorporate Tomatoes and Spinach: Add the halved or quartered mixed tomatoes to the barley and chickpea mixture. Gently fold in half of the baby spinach leaves, combining them delicately to avoid bruising the leaves. Spread the remaining spinach evenly over the base of your serving bowl, creating a vibrant green layer that will make the salad visually appealing.
- Assemble the Salad for Serving: Spoon the barley, chickpea, tomato, and spinach mixture carefully over the prepared bed of spinach in the serving bowl. Drizzle the creamy tahini dressing over the top, allowing it to cascade naturally across the salad for both flavor and aesthetic appeal.
- Add the Crunchy Seed Topping: Finally, sprinkle the toasted pumpkin seeds and sunflower seeds evenly over the salad. These seeds add a nutty crunch, a burst of flavor, and an additional nutrient boost, including protein, fiber, and healthy fats.
- Serve and Enjoy: Serve immediately while the salad is fresh, or cover and refrigerate for later. This versatile salad can be enjoyed as a light main meal, a side dish, or packed for meal prep. Each bite offers a delightful combination of nutty barley, creamy tahini, juicy tomatoes, and tender spinach, enhanced by the crunchy seeds on top.
Notes
- This salad is highly versatile—you can swap barley for quinoa, bulgur, or farro for a different texture while keeping the dish nutritious.
- For an extra protein boost, add roasted tofu, grilled chicken, or feta cheese.
- Make the dressings ahead of time and store in jars; they keep for several days in the fridge.
- Toast the seeds gently in a dry pan for 2–3 minutes until golden and fragrant; this enhances flavor and adds crunch.
- Use ripe, juicy tomatoes for the best flavor; cherry tomatoes work particularly well for bite-sized pieces.
- The salad is ideal for meal prep—store components separately or combined in airtight containers to maintain freshness.
- Adjust the tahini dressing consistency by adding more water if too thick or a touch more lemon juice for extra tang.
