Pearl Barley Salad With Fresh Summer Vegetables
A Pearl Barley Salad recipe that’s loaded with chewy barley and fresh summer vegetables then topped with fresh basil, a sprinkle of vegan feta cheese and a drizzle of lemon miso dressing. Low calorie and high protein, this healthy recipe requires only 8 wholesome ingredients and 20 minutes to make. Ooh La La It’s Vegan, too!
Summer is quickly approaching which means tons of fresh summer veggies and lighter meals, like this Roasted Bell Pepper Salad, skillet Shiitake Mushrooms Recipe or this 15-minute Avocado Pasta. My easy Pearl Barley Salad can be a meal in itself or served as a side salad or an appetizer for a main dish like this Vegan Lentil Loaf or Vegan Shepherd’s Pie. Light, yet filling, this barley salad recipe is perfect for meal prep, super healthy and so easy to make. Serve it warm or at room temperature (with a few dollops of vegan ricotta cheese). Ya baby!
🍋 Ingredients for Pearl Barley Salad (With Substitutions)
- Asparagus – I only use the tips as the stems are too fibrous to eat.
- Zucchini – I use this mandolin and cut the zucchini 1/8 inch thick. Be careful you don’t cut your fingers!
- Lemon Juice – I squeeze fresh lemon juice on the pearl barley salad recipe once I’ve plated it, right before I add any other toppings. You can substitute with bottled lemon juice.
- Rosemary – I love, love, love the smell of fresh rosemary with the garlic as it’s cooking. You can substitute with basil, thyme or whatever fresh herbs you have on hand.
- Cherry Tomatoes – for a beautiful presentation, use a mixture of red and orange cherry tomatoes (my store calls these Constellation Cherry Tomatoes). Unfortunately, my local grocery was out of them, so I had to use the red ones. I love to use a lot of olive oil and garlic when sautéing these beauties.
- Garlic – fresh, minced garlic works best, however if unavailable, use garlic powder.
- Olive Oil – I use cold-pressed, extra virgin olive oil as it’s healthier. You can substitute with any oil you have on hand, or make it oil-free by cooking the veggies in vegetable broth instead.
- Barley – I love using Bob’s Red Mill Pearl Barley in this recipe because it’s readily available in most grocery stores, has a beautiful, neutral flavor and is extremely filling and satisfying. I cook it in a lot of filtered water (I use 1 cup barley and 5 cups water). I bring it to a boil uncovered, then cover and switch to low heat. I then simmer it just until it’s absorbed all the water, then remove it from the heat so it retains that incredible, chewy texture.
Exact ingredient measurements can be found in the recipe card below!
🥗 How to Make a Pearl Barley Salad
Before you begin, cook barley in a large saucepan according to manufacturers instructions. Set aside.
Heat olive oil in a large skillet or wok. Add garlic and a sprig of rosemary and sauté on low heat until fragrant.
Add cherry tomatoes and sauté until tender and blistered.
Toss in remaining fresh vegetables.
Stir until all vegetables are evenly coated with garlic and olive oil. Sauté until veggies are al dente (tender, yet still a bit crunchy).
Add in cooked barley.
Stir until all ingredients are well-incorporated and heated through. Serve in small bowls, then top with a pinch of sea salt and black pepper, fresh herbs, red pepper flakes or a drizzle of red chili oil and lemon miso dressing.
👩🏻🍳 Expert Tips
- Do not overcook the vegetables. This will create a soggy mess you definitely want to avoid.
- Check the cooking barley often to avoid burning it on the bottom of the pan. Remove it from the heat once all the water has absorbed.
🍚 Variations
- Make it gluten-free – choose quinoa or brown rice to make this recipe gluten-free.
- Get creative with toppings – think green onions, a simple dressing of olive oil and balsamic vinegar, lemon zest, sesame seeds, fresh parsley, and/or sunflower seeds
- Make it protein-rich – add canned chickpeas or kidney beans for a high protein meal.
- Vary your serving style – best when served at room temperature or warm, but you can also serve it chilled.
💭 Frequently Asked Questions
Hulled barley is a versatile whole grain in which the inedible, fibrous outer hull has been removed during processing. Pearled barley, although more commonly available, is not considered a whole grain because the fiber-containing bran layer has been removed; but it’s still high in nutrients. Barley has tremendous health benefits and a mild nutty flavor making it a great option for a healthy salad for an easy lunch. You can purchase this ancient grain on Amazon here or at your local grocery store.
The barley is done when it absorbs all the water and the barley is al dente (soft, yet still retains a bit of it’s crunch).
You sure can. In fact, if you do, it will be whole food plant based with no processed ingredients. Looking for a substitute for olive oil? Simply use vegan broth, instead.
🌡️ Storage
Store in your refrigerator in an airtight container for up to 5 days.
Please note, this recipe DOES NOT do well in the freezer. For best results, do not freeze.
🍞 Serving Suggestions
- With a side of your favorite bread – for a great side dish, serve this Pearl Barley Salad with a fresh loaf of my swirled Vegan Garlic Bread, Vegan Buttermilk Biscuits or this Vegan Foccacia.
- As a main dish – this barley salad recipe is a meal in itself, so feel free to serve as a main dish with a delicious dessert like my Best Vegan Chocolate Chip Cookies.
- Don’t forget the vino – serve with a glass of your favorite Chardonnay or Zinfandel or this Tinto de Verano, a Spanish red wine cocktail. And don’t forget to finish with this Grilled Peaches Dessert.
🥬 More Healthy Salad Recipes
Have you tried this? Why not leave a star ⭐️⭐️⭐️⭐️⭐️ rating in the recipe card right below and/or a review in the comment section further down the page? I always appreciate your feedback. You can also follow me on Instagram, Facebook, Pinterest, and Twitter, and sign up for my newsletter!
Pearl Barley Salad Recipe
Ingredients
- 1 cup barley add water according to manufacturers instructions
- 1/4 cup olive oil
- 1 stalk rosemary
- 1 medium zucchini
- 6 cloves garlic
- 12 oz cherry tomatoes
- 1 lb asparagus tips only
- 1 lemon juice divided between bowls
- sea salt and black pepper to taste
Optional Toppings
- vegan cheese vegan feta or vegan ricotta work great with this recipe
- fresh basil
- red pepper flakes
- red chili oil
- lemon miso dressing
Instructions
- Before you begin, cook barley in a large saucepan according to manufacturers instructions. Set aside. Heat olive oil in a large skillet or wok. Add garlic and a sprig of rosemary and sauté on low heat until fragrant.
- Add cherry tomatoes and sauté until tender and blistered. Be careful not to overcook (they will become mushy).
- Toss the remaining fresh vegetables into the pot.
- Stir until all vegetables are evenly coated with garlic and olive oil. Sauté until veggies are al dente (tender, yet still a bit crunchy).
- Add in cooked barley.
- Stir until all ingredients are well-incorporated and heated through. Serve in small bowls, then top with a pinch of sea salt and black pepper, fresh herbs, red pepper flakes or a drizzle of red chili oil and lemon miso dressing.
Notes
Expert Tips
- Do not overcook the vegetables. This will create a soggy mess you definitely want to avoid.
- Check the cooking barley often to avoid burning it on the bottom of the pan. Remove it from the heat once all the water has absorbed.
Variations
- Make it gluten-free – choose quinoa or brown rice to make this recipe gluten-free.
- Get creative with toppings – think green onions, a simple dressing of olive oil and balsamic vinegar, lemon zest, sesame seeds, fresh parsley, and/or sunflower seeds
- Make it protein-rich – add canned chickpeas or kidney beans for a high protein meal.
- Vary your serving style – best when served at room temperature or warm, but you can also serve it chilled.
This salad is amazing. We had it warm but I can wait to try it cold in the summer! Great flavors.
I prefer it a little warm too, Helen. Then I drop some big chunks of vegan ricotta on it and it kinda melts. Thanks so much for stopping by.
The chewy barley was delicious with the asparagus and zucchini, a great flavor and texture combination. I topped my serving with a little olive oil and balsamic vinegar, thanks for the suggestion. This is a delicious salad and a unique way to enjoy pearl barley.
Thanks so much, Melinda.
There is something about this barley salad that is just irresistible! It must be the combination of the chewy barley and the fresh vegetables! I added some extra lemon juice to give it some more tang – delicious!
Awesome news, thanks DK.
So delicious! Loved the veggie mix for this recipe!
Thanks so much, Elizabeth, for the lovely compliment.