Tasty Barley Recipes

Whole grain barley is a true nutritional powerhouse! Packed with fiber, manganese, and selenium, this hearty grain does more than just fill you up. Its high fiber content helps curb hunger, support healthy digestion, and may even help prevent gallstones. Plus, barley’s satisfying texture and nutty flavor make it a delicious addition to soups, salads, and grain bowls.

Ready to give your meals a wholesome upgrade? Here are five tasty recipes to help you enjoy more barley in your everyday diet.

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How to Cook Barley

Make it a Full Plate Meal: Serve barley with roasted veggies. Grilled chicken or tofu works well as the 25% part of your plate.

75% water-fiber foods – barley, parsley, bell peppers, tomatoes, garlic, squash, zucchini
25% foods – oil, chicken/tofu

Barley and Kale Breakfast Bowl

Make it a Full Plate Meal: Enjoy this savory breakfast bowl. If you don't eat eggs, try scrambled tofu instead. Berries would finish off breakfast nicely.

75% water-fiber foods – barley, kale, berries
25% foods – egg

Easy Barley Vegetable Soup

Make it a Full Plate Meal: Serve this soup with your favorite whole-grain bread as the 25% part of the meal.

75% water-fiber foods – barley, onion, carrot, celery, garlic, cannellini beans, baby spinach
25% foods – olive oil, whole grain bread

Tuscan Bean and Barley Salad

Make it a Full Plate Meal: Pack this salad for lunch at the office. A ripe persimmon would make for a nice dessert.

75% water-fiber foods – barley, chickpeas, navy beans, parsley, tomato, bell pepper, green onion, garlic, fresh basil, persimmon
25% foods – dressing

Recipe Note: Be mindful of the amount of dressing you add. Due to their fat content, dressings can quickly add a lot more calories than planned.

Roasted Vegetable Barley Bowl

Make it a Full Plate Meal: Assemble the bowl as the recipe directs. Choose your own 25% item.

75% water-fiber foods – barley, Brussels sprouts, butternut squash, carrots, red beets, shallots, cilantro, parsley, garlic
25% foods – olive oil, dressing, your choice

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.