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Kale Barley Salad with Maple Vinaigrette

There’s so much to love about this salad. It’s satisfying, nutritious, and delicious. And it’s versatile too! Swap in ingredients you love; try arugula instead of kale, quinoa instead of barley or chickpeas in place of edamame. Leftovers also make an energizing lunch.

Preparation time 15 minutes
Standing time 15 minutes
Yield 6 servings


  • Vinaigrette:

    3 tbsp (45 mL) apple cider vinegar

    1 tbsp (15 mL) maple syrup

    1/2 tsp (2 mL) Dijon mustard

    1/2 tsp (2 mL) each salt and pepper

    1 clove garlic, minced

    1/4 cup (60 ml) canola oil



    4 cups (1 L) finely chopped kale

    2-1/2 cups (625 mL) cooked pot or pearl barley

    1 red apple with skin, diced

    1 cup (250 mL) thinly sliced red cabbage

    1 cup (250 mL) coarsely grated carrot

    1 1/2 cups (375 mL) cooked edamame

    1-1/2 cups (375 mL) diced old Cheddar or Swiss cheese

    1/4 cup (60 mL) unsalted pumpkin seeds (optional)



Eating sustainably includes choosing local, Canadian-produced foods where possible. This recipe is jam-packed with nutrient-rich local foods like apple, cabbage, carrot, and Canadian Cheddar cheese.

Nutritional information

  • Energy

    430 calories

  • Protein

    17 g

  • Carbohydrate

    40 g

  • Fat

    24 g

  • Fibre

    11 g

  • Sodium

    450 mg

  • Top 5 nutrients provided by a serving of this recipe


    Nutrient and % DV

  • Calcium


    30%/ 400 mg

  • Vitamin C


  • Vitamin A


  • Niacin


  • Riboflavin


  • * Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

  1. Vinaigrette: In small bowl, whisk vinegar, maple syrup, mustard, salt, pepper, and garlic. Whisk in oil until combined.
  2. Salad: In medium bowl, toss kale with 2 tbsp (30 mL) of the vinaigrette for 1 minute to coat well; let stand 15 minutes. Transfer kale to large platter; top with barley, apple, cabbage, carrot, and edamame. Sprinkle cheese and pumpkin seeds (if using). Drizzle with remaining dressing.


Not only does cheese add deliciousness to this salad, but it also boosts the nutritional value with nutrients we need for good health like complete protein, calcium, and vitamin B12.

For more great recipes, visit Dairy Farmers of Canada

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