Spiced Barley and Chickpea Salad with Grilled Chicken is a flavorful, wholesome dish packed with Mediterranean-inspired ingredients. It’s the perfect choice for anyone looking for a healthy, protein-rich meal without sacrificing taste. With chewy barley, hearty chickpeas, and juicy grilled chicken tossed in vibrant herbs and spices, this salad is both satisfying and energizing.
Why You’ll Love This Dish
This Mediterranean salad brings together balanced macronutrients and bold flavors. Barley provides a nutty chew, chickpeas offer a creamy density, and grilled chicken satisfies cravings for savory protein. Add in zesty lemon, fresh herbs, and a touch of spice, and you’ve got a complete dish great for lunch, dinner, or meal prep. It’s also gluten-free optional and easy to make in large batches.
Health Benefits
Barley
Barley is a whole grain rich in fiber, particularly beta-glucan, which can help lower cholesterol and support heart health. It also aids digestion and helps regulate blood sugar levels. For those with gluten sensitivity, be sure to use certified gluten-free barley alternatives like sorghum or quinoa.
Chickpeas
Chickpeas are a plant-based protein powerhouse. Loaded with fiber, iron, folate, and magnesium, they promote heart health and support muscle function. Chickpeas also help stabilize blood sugar and keep you feeling full longer.
Grilled Chicken
Chicken breast is lean and supplies high-quality protein necessary for muscle repair and immune health. It’s also low in saturated fat and versatile, making it perfect for a balanced diet.
Precautions
While this dish is generally very healthy, be cautious if you have celiac disease or gluten intolerance—use a gluten-free grain instead of barley. Watch your sodium levels if you’re using canned chickpeas or pre-marinated chicken. Rinse canned legumes well and opt for low-sodium options when possible.
Spiced Barley and Chickpea Salad with Grilled Chicken Recipe
Ingredients
- 1 cup pearl barley
- 1 (15 oz) can chickpeas, drained and rinsed
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground turmeric
- Salt and pepper to taste
- 1 medium cucumber, diced
- 1/2 red onion, finely chopped
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint (optional)
- Juice of 1 lemon
- 1 clove garlic, minced
- 2 tablespoons extra-virgin olive oil (for dressing)
Instructions
- Cook the barley: In a medium saucepan, add 3 cups of water and bring to a boil. Add barley, reduce heat to low, cover, and simmer for about 25-30 minutes or until tender. Drain any excess water and let it cool.
- Marinate the chicken: Rub chicken breasts with 1 tablespoon olive oil, cumin, paprika, turmeric, salt, and pepper. Let sit for at least 15 minutes (or overnight in the fridge for better flavor).
- Grill the chicken: Preheat a grill or grill pan over medium heat. Cook chicken breasts for 5-7 minutes on each side or until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice.
- Make the salad base: In a large bowl, combine cooked barley, chickpeas, diced cucumber, red onion, parsley, and mint.
- Prepare the dressing: In a small bowl, whisk together lemon juice, minced garlic, and 2 tablespoons olive oil. Pour over the salad and toss gently.
- Assemble and serve: Top the barley salad with grilled chicken slices and serve warm or chilled.
Tips for Best Results
- For more flavor, marinate the chicken overnight.
- Substitute barley with quinoa or brown rice to make it gluten-free.
- Add cherry tomatoes or roasted red peppers for extra color and taste.
- This salad keeps well in the fridge for up to 3 days, making it great for meal prep.
Final Thoughts
This Spiced Barley and Chickpea Salad with Grilled Chicken is more than just a good-looking salad—it’s a real meal full of flavor, texture, and nutrition. Ideal for growing kids, busy adults, and anyone trying to eat better without giving up taste, this dish checks all the right boxes for a healthy Mediterranean lifestyle. Try it once, and it just might become a regular on your table!
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