Winter Barley Recipes

Barley is one of the best whole grains for blood sugar control. Here are five recipes to inspire you to add more barley to your plate.

Want to receive more meal ideas like this in your email inbox? Sign up for the free Full Plate Living Membership now.

Barley Beef Stew

Make it a Full Plate Meal: Start your meal with a fresh apple, then enjoy a generous bowl of this soup.

75% water-fiber foods – onions, diced tomatoes, carrots, green beans, potatoes, peas, barley, fresh thyme
25% foods – beef

Barley Salad with Lemon Dressing

Make it a Full Plate Meal: Enjoy your salad for lunch and pack an orange for dessert.

75% water-fiber foods – pearled barley, cherry tomatoes, cucumber, chickpeas, fresh parsley, red onion, orange
25% foods – dressing

Mediterranean Roasted Veggies and Barley

Make it a Full Plate Meal: Serve your roasted veggies and barley with a side of Greek Butter Beans. 

75% water-fiber foods – barley, zucchini, red bell pepper, yellow bell pepper, red onion, green onion, garlic, fresh parsley, butter beans, carrot, celery, tomato, tomato paste, fresh herbs
25% foods – feta, pine nuts, olive oil

Vegetable Barley Soup

Make it a Full Plate Meal: Enjoy a bowl of barley vegetable soup with a slice of avocado toast.

75% water-fiber foods – onion, garlic, carrots, celery, butternut squash, tomato paste, barley, white kidney beans, spinach, avocado, fresh veggies on toast
25% foods – 100% whole wheat bread, olive oil, feta, or eggs on avocado toast

Recipe Note: Keep your 25% healthy by choosing 100% whole wheat bread.

California Barley Bowl

Make it a Full Plate Meal: Serve your barley bowl as the recipe directs. Use half the yogurt and cheese recommended to keep the 25% items in their allotted space.

75% water-fiber foods – barley, arugula/bean sprouts, avocados, fresh chives
25% foods – yogurt, cheese

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