Satisfying and insanely delicious, Herbed Barley Salad has the fresh flavors of lemon, dill, mint and cilantro. We love having this has a wholesome and cold side dish next to chicken, beef, lamb, pork or fish.

Herbed Barley Salad

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Do you have family members that hate vegetables with a passion?

Or maybe they don’t hate them, but rather, find them fairly boring?

Believe it or not, this is not an uncommon challenge. In my years of counseling clients with weight loss this would come up rather frequently.

As we all know, eating plenty of vegetables across the rainbow of colors is not only imperative for health but trying to loose weight without eating veggies is practically impossible.

For those that absolutely hated vegetables there wasn’t much I could do to help. Thank goodness that only happened everyone in awhile.

More often than not people just became bored with how they have eaten and prepared veggies or they had never ventured out and tried new vegetable recipes.

Here is what I would suggest to anyone struggling with this.

1. Make a list of the veggies you do enjoy and how you like them prepared.
2. Spend sometime in the produce department. Get to know vegetables you may have overlooked before like jicama.
3. Experiment! Try different cooking approaches, different kinds of veggies and add them into recipes you may have never tried before.

This is how I sneak veggies into my family and myself. It is also how I create recipes, like this Herbed Barley Salad, that are fun, delicious and get gobbled down. If needed, other recipes that always work wonders at getting everyone to eat plenty of vegetables are Creamy Pesto Vegetable Pasta, Springtime Pasta Salad and Spaghetti Squash Greek Bowls.

Hulled Barley vs. Pearl Barley

Hulled barley is given its name because it has had the outermost hull removed. It is chewy, nutty and extremely wholesome. I personally find hulled barley to be much more satisfying than its counterpart, pearled barley. The only drawback to preparing hulled barley is its longer cooking time and is generally harder to find in most grocery stores (please see below for solutions to both of these challenges).

Unlike hulled barley, pearl barley is available in most grocery stores. It has had both the hull and bran layers removed. Although still a chewy grain, it takes much less time to cook but does’t have quite the nutritionally density.

Is Hulled Barley a Whole Grain?

Yes, hulled barley is considered to be a whole grain because of only having the outermost hull removed. It is a phenomenal tasting grain and definitely worth adding into your menu rotation.

Where to Buy Hulled Barley

If you live in the San Diego area you can find hulled barley in the bulk section for an extremely affordable price at Jimbo’s Market. Another option is to order from Amazon with either this Organic Hulled Barley or for slightly less this brand.

How to Cook Hulled Barley

Instant Pot Instructions

Place 1 cup of rinsed hulled barley in the inner lining of the instant pot with 3 cups of water and 1 tsp sea salt. Place lid on pressure cooker, secure and turn vent to sealed. Cook on high pressure of 25 minutes. After 25 minutes has elapsed let pressure release naturally for 5 minutes and then do a quick release. Drain and add to vinaigrette.

Stovetop Instructions

Rinse 1 cup of hulled barley well and place into a 6 quart pot with 3 cups of water and 1 tsp of sea salt. Bring to a boil over high heat. Once boiling lower to a simmer and cook, stirring occasionally for approximately 1 hour and 40 minutes or until barley reaches desired tenderness. Drain and add to vinaigrette.

Pro Tip: Barley doesn’t tend to foam when cooked on the stovetop. Because of this it is best to keep a watchful eye on it as it comes to a boil. 

Slow Cooker Instructions

Place 1 cup of rinsed hulled barley in inner lining of your crockpot/slow cooker with 4 1/2 cups water and 1 tsp sea salt. Cook on low for 8 hours or until barley reaches desired tenderness. Drain of excess water and add to vinaigrette.

Storage and Leftovers

• Store leftover salad in an airtight container in the fridge up to 4 days.
• The flavors will continue to meld, making it taste even better over time.
• Give it a quick stir before serving to redistribute the dressing.

Variations of Herbed Barley Salad

• Mediterranean Twist-  Add Kalamata olives, crumbled feta, and cherry tomatoes for a Mediterranean flair.
• Citrus Burst- Incorporate orange segments or grapefruit for a citrusy kick.
• Spicy Kick- If you enjoy heat, add a pinch of red pepper flakes to the vinaigrette.
• Extra Protein- Add chickpeas, white beans, lentils, chicken, shrimp or tofu for protein and for a heartier meal.
• Added Creaminess– Top with crumbled feta or goat cheese.
• Veggie Load- Mix in roasted veggies like zucchini, squash, carrots, or bell peppers.
• Berry Additions– Include fresh berries like blueberries, blackberries, or strawberries.

3 Reasons To Love This Recipe

1. Nutrient-Rich– Barley is high in fiber, vitamins, and minerals, making this salad a nutritious choice.
2. Versatile- You can customize this salad with your favorite herbs, veggies, and proteins.
3. Make-Ahead- Perfect for busy days, you can prepare it in advance, saving you time when you need a quick and healthy meal.

Hints and Tips for Best Results

• Rinse the barley very well before cooking. This removes excess starch.
• Don’t overcook the barley. It should have a pleasant chewiness, not mushy.
• Let the barley cool completely before mixing in other ingredients.
• Use high quality extra virgin olive oil and fresh-squeezed lemon juice.
• Adjust the lemon, salt, and olive oil quantities to suit your taste preferences. Taste the vinaigrette before adding it to the barley.

What to Serve With Herbed Barley Salad

This salad is perfect as a side dish to all kinds of different meats. It also is special enough for a holiday but simple enough for a weeknight. Here are my favorite companions to this salad:

• Grilled Rosemary Lamb Chops
• Best Rib Eye Steaks
• Bacon Wrapped Chicken
• Easy Greek Chicken
• Best Dry Rubbed Ribs of Your Life

Frequently Asked Questions

Can I use pearled barley instead of hulled barley?

Yes, you can substitute pearled barley for hulled barley in this recipe. Keep in mind that pearled barley cooks faster, so adjust the cooking time accordingly.

How do I ensure the barley is tender but not mushy?

Start checking the barley for tenderness around 1 hour and 30 minutes. The goal is to have a chewy texture, so adjust the cooking time based on your preference.

Can I make this salad ahead of time?

 Absolutely! This salad actually benefits from some time in the refrigerator for the flavors to meld. Make it a day in advance and store it in an airtight container.

Can I skip toasting the walnuts?

Toasting the walnuts adds great crunch and flavor but you can use untoasted if you prefer. Just add them at the end.

What can I substitute for walnuts if I have allergies?

 You can replace walnuts with toasted pine nuts, almonds, or sunflower seeds for a different nutty flavor and crunch.

How long can I store the herbed barley salad?

 It can be stored in the refrigerator for up to 3-4 days. Just be sure to keep it chilled in an airtight container.

 Can I cook the barley in advance?

Yes, you can cook the barley up to 3 days in advance and store it in the fridge until ready to make the salad. 

What herbs work best? 

The recipe calls for dill, chives, mint and cilantro but you can experiment with other fresh herbs like parsley, basil or tarragon.