Pearl barley salad with vegetables

A hearty, rustic salad of pearl barley with crunchy vegetables and fresh herbs. Rich in fibre and filling, it makes a change from quinoa and works as a healthy packed lunch.

Preparation: 15 min  |  Cooking: 30 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, whole items) use average weights. 211 kcal · 4 g protein · 19 g carbohydrate · 12 g fat

Ingredients

• 200 g pearl barley
• 2 tomatoes
• 1 cucumber
• 1 pepper
• 1 bunch of parsley
• 3 tbsp olive oil
• 1 lemon

Method

1. Cook the pearl barley for 30 minutes, drain and leave to cool slightly.
2. Dice the vegetables.
3. Combine the barley and vegetables.
4. Dress with olive oil, lemon and parsley.

Nutritional benefits

Pearl barley is a grain rich in soluble fibre (beta-glucans), which helps you feel full and supports healthy digestion. Combined with fresh vegetables, it makes a filling, balanced main-meal salad that adds variety compared with quinoa or bulgur wheat. Ideal for a lunchbox.

Variations and substitutions

• With chickpeas or feta for extra protein.
• With grilled vegetables.
• With a mix of herbs: mint, coriander.
• With bulgur wheat if you want a quicker cook.

Storage and making ahead

Keeps for 3 days in the fridge and improves with time: ideal for meal prep and lunchboxes.

💡 Good to know

Pearl barley stays slightly firm to the bite, which gives the cold salad its chew and structure.

Related reading

Discover more vegetarian recipes · vegan recipes · healthy and balanced recipes · high-protein recipes.

Ingredients in this recipe: pearl barley · tomatoes · cucumber · pepper · parsley.

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