Barley Recipes

Cooked whole grains are often cited as the most challenging category of 75% fiber foods to add to the plate. This week, we are sharing five recipes featuring barley - one of the 75% cooked whole grains. If you’re not a barley fan, exchange it for another whole grain like farro, buckwheat, or brown rice.
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Tuscan Bean and Barley Stew
Make it a Full Plate Meal: Serve a generous bowl of the stew on a rainy summer night. A simple tip for adding more 75% fiber foods to other Italian meals? Use a cooked whole grain instead of pasta. Farro or polenta works well.
75% water-fiber foods – onions, carrots, celery, garlic, rosemary, beans, barley, kale
25% foods – oil
Recipe Note: Use just one tablespoon of olive oil to enjoy another 25% item with your meal. I’d want a piece of sourdough bread.
Barley Breakfast Bowl
Make it a Full Plate Meal: Double up on the veggies and assemble the bowl as directed for a lovely, savory start to your day. If you’re not an egg fan, choose chickpeas instead.
75%water-fiber foods – barley, onion, red pepper, spinach, chickpeas
25% foods – foil, feta, eggs
Recipe Note: To reduce the amount of calories and fat in this meal, use only one tablespoon of oil and two tablespoons of feta.
Summer Barley Salad
Make it a Full Plate Meal: Adding grains to a salad makes it more filling and keeps you full longer after your meal. Pack up this summer barley salad for lunch for a filling meal.
75% water-fiber foods – barley, corn, blueberries, red onion, parsley
25% foods – dressing, feta or almonds
Recipe Note: Pick the dressing and one other item in the 25% part of the plate to ensure these items stay in the 25% portion.
Chicken and Barley Stew
Make it a Full Plate Meal: Next time you crave chicken noodle soup, try chicken with barley instead. Serve a generous bowl of soup for dinner. If you don’t eat chicken, replace it with two cans of rinsed and drained cannellini beans.
75% water-fiber foods –onion, carrots, celery, garlic, potatoes, barley, thyme, rosemary, sage, parsley, cannellini beans
25% foods – dressing, pepitas, chicken/fish/tofu
Recipe Note: To increase the fiber, Power Up this recipe by doubling the veggies and adding beans.
Healthy Barley Bowl
Make it a Full Plate Meal: Assemble your bowl as directed and enjoy with the 25% item you choose.
75% water-fiber foods – barley, butternut squash, onion, great northern beans, spinach, thyme, avocado
25% foods – oil
👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.
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