16 Barley Recipes: A Dietitian’s Favorite Salads, Soups, and More

Think barley is boring? Think again! These barley recipes turn this chewy, nutty grain into colorful salads, cozy soups, satisfying dinners, and even breakfast. If barley has only made an appearance in your soup pot, you are in for a treat.

As a registered dietitian, I love finding ways to make nutritious foods taste good and fit real life. This collection brings together recipes from fellow dietitians, so you can pick a dish that sounds delicious and start there. No pantry overhaul required.

This post contains affiliate links. As an Amazon Associate, I earn from qualifying purchases, at no extra cost to you.

Salads · Soups · Dinners and sides · Breakfast

What is barley, and why try it?

Barley is one of the world’s oldest cultivated grains, with roots in Southwest Asia more than 10,000 years ago. Its long history is part of what makes it an ancient grain. You can explore more origins, flavors, and cooking ideas in my guide to ancient grains.

Barley contributes fiber, including a type of soluble fiber called beta-glucan. It is a tasty way to add variety to your fiber sources alongside beans, fruit, vegetables, and other grains. My fiber facts guide has more ideas for building fiber into meals gradually.

Pearl barley vs. hulled barley: which should you buy?

• Pearl barley: The outer hull and some or all of the bran have been removed. It cooks more quickly and is common in grocery stores. It is not a whole grain, but it still contributes fiber.
• Hulled barley: The inedible hull is removed while the bran and germ remain. It is a whole grain with a firmer texture and generally takes longer to cook.
• Quick-cooking barley: It has been processed to shorten cooking time. Follow the package directions and use it when the recipe calls for it.

Start with the type listed in your recipe. You can often substitute hulled barley for pearl barley, but you may need more cooking time and liquid. Barley flour is a separate product; do not substitute whole kernels in a baking recipe.

How to cook barley without overthinking it

• Read the package: The variety and processing affect both the amount of liquid and the cooking time.
• Use water or broth: Broth adds savory flavor, especially for a side dish or grain bowl.
• Simmer until tender: Hulled barley often takes about 45–60 minutes; pearl and quick-cooking varieties can take less time. Taste for a tender, chewy texture.
• Adjust as needed: Add a little more liquid if the pan is drying out before the grain is tender. Drain excess liquid if needed.

For a starting point, the Whole Grains Council’s cooking guide uses 3 cups of liquid for 1 cup of dry hulled barley. Individual package and recipe directions take priority.

16 barley recipes to try

Choose the category that fits your next meal. Each recipe link takes you to the creator’s full ingredients and instructions.

Barley salads

Barley, Bean & Vegetable Salad

From Chocolate Slopes

Chickpeas, bell pepper, carrots, olives, and almonds give this salad plenty of color and crunch. Try it as a make-ahead lunch or alongside grilled chicken.

Roasted Fennel & Citrus Barley Salad

From One Hungry Bunny

Roasted fennel, walnuts, and goat cheese or feta meet an orange dressing. This is a fun way to bring a little variety to your usual grain salad.

Curried Barley Chickpea Salad

From fANNEtastic food

Chickpeas, curry powder, lemon, and garlic bring big flavor to a simple barley salad. Add vegetables you have on hand and pack leftovers for lunch.

Spring Grain Salad with Fava and Fennel

From Kara Lydon, The Foodie Dietitian

Fava beans, fennel, mint, feta, and walnuts make this a bright spring salad. The recipe toasts the barley first for another layer of flavor.

Barley Salad with Cucumbers, Tomatoes & Arugula

From Liz’s Healthy Table

Cucumbers, tomatoes, and arugula turn barley into a fresh, colorful salad. Try it beside a protein food or as part of a packed lunch.

Apple, Fig and Barley Bowl

From Fork in the Road

Apples, figs, cranberries, and carrots bring sweet and crunchy contrast to warm barley, with a maple-cashew dressing. Add a protein food if you want to turn it into a more substantial meal.

Barley soups

Persian Cream of Barley Soup

From The Delicious Crescent

This Persian-style soup combines barley with vegetables, warm spices, and a creamy finish. Choose it when you want something cozy to ladle into a bowl.

Instant Pot Vegan Mushroom Barley Soup with Pumpkin

From Rachael Hartley Nutrition

Mushrooms and pumpkin give this pressure-cooker soup a rich, comforting texture. Plain canned pumpkin adds body without turning it into a sweet dish.

Slow Cooker Barley and Bean Soup

From Liz’s Healthy Table

Let the slow cooker do the work on this hearty barley and bean soup. It is a practical option for a day when you want dinner waiting for you.

Barley dinners and side dishes

Mexican Barley Stuffed Peppers

From Nourishing Plate

Quick-cooking barley, black beans, corn, tomatoes, and cheddar fill these colorful peppers. A good choice when you want a meatless dinner with familiar flavors.

Broccoli Barley Casserole Cups

From MJ and Hungryman

Barley, broccoli, bell pepper, eggs, yogurt, and cheese bake in a muffin tin. Serve these savory cups with fruit or a salad, or use leftover cooked barley to get a head start.

Mushroom Onion Barley

From Jessica Levinson

Mushrooms and onions make a savory partner for chewy barley. Pair this side with fish, chicken, tofu, or beans and a vegetable you enjoy.

Mushroom, Barley & Kale Stuffed Peppers

From How To Eat

Mushrooms, kale, and goat cheese create a savory filling for bell peppers. A delicious option if you like stuffed peppers and want to try a different grain.

Vegan Korean Nourish Bowl with Barley

From MJ and Hungryman

This barley-based take on a Korean bibimbap bowl combines vegetables, chickpeas, and a flavorful sauce. Prep a few of the components ahead so assembling dinner is easier.

Italian Broccoli, Barley and Beans

From Kelly Jones Nutrition

Quick-cooking barley, frozen broccoli, and canned white beans make this a useful pantry meal. Keep these staples around for a busy night when dinner needs to come together quickly.

Barley for breakfast

Barley Porridge with Blueberries

From The Delicious Crescent

Coarsely ground barley cooks into a breakfast porridge topped with blueberries, walnuts, and dates. Follow the recipe’s grinding step; whole barley kernels will take longer to cook.

How to build a satisfying meal with barley

Think of barley as the grain portion of your meal, then add protein, vegetables, and flavor. My portion size guide shows how to use the plate method as a flexible starting point.

• Grain bowl: Barley + chicken or tofu + roasted vegetables + a dressing you enjoy.
• Soup: Barley + beans or lentils + vegetables + broth and herbs.
• Breakfast: Barley porridge + milk or yogurt + fruit + nuts or seeds.

If you are planning meals around blood sugar, barley can fit. It still contains carbohydrate, so the amount you eat and the rest of the meal matter. My slow carbs guide explains how fiber and food pairings fit into the bigger picture.

Cook once, enjoy it more than once

A pot of barley can do more than one job. Use some in tonight’s side dish, then save the rest for a salad, soup, or grain bowl.

• Divide cooked barley into shallow containers and refrigerate promptly, within 2 hours of cooking (1 hour if it is above 90°F).
• Keep refrigerated leftovers at 40°F or below and use within 3–4 days.
• Freeze portions you will not use in that time. Label and date them so they are easy to find.
• When reheating leftovers, heat to 165°F; a splash of water or broth helps loosen the grains.

These storage tips follow USDA leftover safety guidance. Follow the full recipe’s storage instructions, too.

Is barley gluten-free?

No. Barley contains gluten. If you have celiac disease or need to avoid gluten, choose a naturally gluten-free grain such as quinoa or rice and check the other ingredients. Cooking time and liquid needs will change when you substitute.

For more everyday meal inspiration, my diabetes cookbook includes practical recipes to help make meal planning easier.

Which barley recipe would you try first? Tell me in the comments!

Sources

• Whole Grains Council: Barley history, types, and nutrition
• Whole Grains Council: Cooking whole grains
• USDA: Leftovers and food safety