Fresh Barley and Spelt Salad with Summer Vegetables and Cheese

This Barley and Spelt Salad is a refreshing, nutrient-packed dish bursting with vibrant summer vegetables, fragrant herbs, and creamy cubes of Gruyère and provolone. Perfect for lunch, picnics, or as a colorful side dish, it’s hearty enough to serve as a light main course. The combination of nutty grains, crisp veggies, and zesty lemon dressing makes every bite fresh and flavorful.

What Is Barley and Spelt Salad?

Barley and spelt salad is a Mediterranean-inspired grain salad featuring cooked pearl barley and spelt tossed with fresh vegetables, aromatic herbs, cheese, and a simple lemon-olive oil dressing. It’s similar to farro salad, but with a more complex mix of grains for extra flavor and bite.

Why Everyone Will Love This Recipe

• Wholesome and filling thanks to whole grains and fresh produce.
• Bursting with color, texture, and flavor.
• Naturally vegetarian and easy to customize.
• Perfect for warm-weather meals, meal prep, or potlucks.
• Can be served cold or at room temperature.

Cooking Tips

1. Cook the grains until tender but still slightly chewy—avoid overcooking.
2. Let the grains cool before mixing with the vegetables to prevent wilting.
3. For even more flavor, roast the zucchini instead of adding it raw.
4. Swap cheeses for feta or mozzarella for a different twist.
5. Dress the salad just before serving for maximum freshness.

Frequently Asked Questions

Can I Make This Salad Vegan?

Yes—simply omit the cheese or use plant-based alternatives.

Can I Use Just One Type of Grain?

Absolutely—use only barley or spelt, adjusting cooking times as needed.

What Protein Can I Add?

Grilled chicken, tuna, or chickpeas work well for extra protein.

Can I Make This Ahead of Time?

Yes—assemble the grains, vegetables, and cheese ahead, but add dressing just before serving.

Is This Salad Gluten-Free?

No—both barley and spelt contain gluten. Substitute with quinoa or brown rice for a gluten-free version.

How to Freeze

Barley and spelt salad can be frozen for up to 2 months, but for the best results, freeze only the cooked grains without the vegetables, cheese, or dressing. Let the barley and spelt cool completely, then portion into freezer-safe bags or containers, removing as much air as possible. Thaw overnight in the refrigerator, then add fresh vegetables, cheese, herbs, and dressing before serving.

How to Store

Store leftover salad in an airtight container in the refrigerator for up to 2 days. For the best texture, store dressing separately and mix before serving.

How To Make Barley And Spelt Salad

Step 1

Step 1

Cook the Grains:
Boil barley and spelt in salted water with bay leaves and garlic for 25 minutes. Drain, remove bay leaves and garlic, and let cool.

Cook the Grains:
Boil barley and spelt in salted water with bay leaves and garlic for 25 minutes. Drain, remove bay leaves and garlic, and let cool.

Make the Dressing:
In a small bowl, whisk lemon juice, 5 tbsp olive oil, and salt.

Step 2

Step 2

Make the Dressing:
In a small bowl, whisk lemon juice, 5 tbsp olive oil, and salt.

Combine Ingredients:
In a large bowl, toss cooled grains with dressing and herbs.

Add Vegetables and Cheese:
Stir in cubed cheeses, tomatoes, zucchini flowers, radishes, cucumber, zucchini, and celery.

Step 3

Step 3

Combine Ingredients:
In a large bowl, toss cooled grains with dressing and herbs.

Finish and Serve:
Adjust seasoning, drizzle with more olive oil if needed, and serve fresh.