This Protein Barley Salad is a marinated, meal-prep staple made with beans, lentils, and barley tossed in an oil-free herb dressing. High in fiber and plant protein, it helps lower cholesterol and blood sugar while supporting weight goals. Created by a Registered Dietitian for maximum flavor and function.
Why barley? Pearled barley is rich in beta-glucans-soluble fibers that help lower LDL cholesterol and improve blood sugar control. These slow-digesting carbs also support sustained energy and satiety, making them ideal for balanced meals. Even though pearled barley isn't a whole grain, it still retains these powerful fibers in the kernel, making it a nourishing base for this protein-packed salad.
You might also enjoy this High-Protein Lentil Quinoa Salad. For more salads rich in plant-based protein, check out my Protein Meal-Prep Salads.
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👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
- Pearled barley is rich in beta-glucans, which help lower cholesterol and support steady blood sugar levels. It's a great source of slow-burning carbs for sustained energy.
- Grated carrot adds beta-carotene for immune support and eye health.
- Beans and lentils provide plant protein and fiber to support gut health, stable blood sugar, and weight management.
- Shallots offer prebiotics that support digestive health.
- Parsley is high in vitamin K and antioxidants, helping reduce inflammation and support bone health.
- Kale is packed with fiber, calcium, and more bone-boosting nutrients.
- Herb Dressing (ingredients below) adds fresh flavor and anti-inflammatory compounds without added oil or sodium.
- Pumpkin seeds provide crunch along with zinc, magnesium, protein, and healthy fats for immune and metabolic support. See here for my favorite seeds.
Herb Dressing Ingredients:
Miso adds savory flavor plus probiotics and antioxidants, and unlike regular salt, it doesn't appear to raise blood pressure in the same way.
Date syrup is a natural sweetener made from whole dates, offering fiber, antioxidants, and minerals like potassium-unlike refined sugar, it has a lower glycemic impact and provides more nutritional value.
Lemon adds bright flavor and is rich in vitamin C and antioxidants, supporting immune health and enhancing iron absorption from plant foods.
See the printable recipe card below for quantities.
🫘 Substitutions
This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.
- Pearl barley: Use hulled barley, or quinoa, bulgur, or couscous if you prefer.
- Shallots: Substitute with red onion or green onion.
- Kale: Try spinach or arugula instead.
- Beans & Lentils: Any combination of canned or cooked beans or lentils can be used. If using canned, rinse well and drain before adding. Choose low-sodium for a heart-healthy option.
- Miso: For a soy-free option, use chickpea miso.
- Basil: Use more parsley, cilantro, mint, or dill instead.
- More protein: Top Barley Salad with my Tofu Feta for a delicious meal.
For more high-protein meals, visit my High-Protein Vegan Recipes page.
📝 Tips for Making Protein Barley Salad
These additional tips will help you get the best results from this recipe.
- Use an immersion blender to make the dressing. No heavy-duty blender needed!
- Optional: Lightly steam the kale to further lower oxalate levels and boost calcium absorption.
- Add pumpkin seeds for more heart-healthy fats and bone-building nutrients. Use cleaner European pumpkin seeds, linked here.
- Meal prep this recipe ahead of time. It keeps well in the fridge and is perfect to take to work. Find this container linked here.
Protein Barley Salad Recipe
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Ingredients
- ⅓ cup dry pearl barley rinsed (or 1 cup cooked)
- 2 cups cooked beans or ¾ cup dried beans, cooked*
- 1 cup cooked French lentils or green or brown lentils (or ½ cup dried lentils, cooked)
- 1 ½ cups finely chopped kale
- ½ cup grated carrots about 1 medium carrot
- ¼ cup finely chopped shallots or red onion
- 2 tablespoons chopped parsley
- Pumpkin seeds to taste (optional)
For the Herb Dressing:
- 1 tablespoon mellow miso white miso or chickpea miso
- 2 tablespoons lemon juice plus more to taste
- 1 teaspoon date syrup or maple syrup
- 1 teaspoon Dijon mustard
- 1 clove garlic
- ½ cup fresh parsley
- ¼ cup fresh basil or mint (4 large leaves)
- 2 tablespoons water plus more as needed
- Salt or salt substitute to taste
Instructions
- Cook the barley according to package instructions. Drain and let cool.
- Rinse and drain the beans and lentils if using canned.
- Combine the cooked barley, beans, lentils, kale, carrots, shallots, and parsley in a large bowl.
- Make the dressing: Blend miso, lemon juice, date syrup, mustard, garlic, parsley, basil, and water until smooth. Add more water as needed. Season with more lemon juice and salt to taste.
- Pour the dressing over the salad and toss well to coat.
- Stir in pumpkin seeds (if using) and mix again.
- Serve room temperature or cold.
Notes
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
✔️ Storage & Serving Tips
Store the salad in an airtight container in the fridge for up to 5 days. The flavors improve as it marinates. Do not freeze, as the texture of the barley and veggies may become mushy after thawing.
For serving: Add tofu feta for a protein boost!
🫛 Beans Ranked by Protein
Here are beans ranked by their protein content.
- Lentils provide 18 grams of protein per cooked cup, making them one of the highest.
- Edamame (young soybeans) provide 17 to 18 grams per cup.
- White beans (like cannellini) offer around 17 grams per cup.
- Pinto beans and red kidney beans each provide 15 to 16 grams per cup.
- Black beans contain about 15 grams per cup.
- Chickpeas contain 14 to 15 grams per cooked cup.
- Green peas, while technically a vegetable, still contribute about 15 to 16 grams per cup.
🙋🏽♀️ Recipe FAQs
This salad is best served cold. Chilling it allows the flavors to meld and the barley to absorb the herb dressing fully. It's also ideal for meal prep. Grab and go straight from the fridge.
Barley is rich in beta-glucans, a type of soluble fiber that helps lower LDL cholesterol and improve blood sugar control. It also provides slow-digesting carbs that keep you full and energized. Even though pearled barley isn't a whole grain, it still retains these powerful health benefits.
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👩🏽🍳 Made this recipe?
Let me know your thoughts on Protein Barley Salad by leaving a ⭐️ rating below or sharing it on Instagram.
Marie Stearns says
Hubs and I loved your squash garlic dish. We ate the vegs instead of making the sauce. Delicious. Thanks
Nisha Melvani, RDN says
So glad you enjoyed the veggies! Thank you.
Nancy says
Made this for the first time this evening. Hubby, who supposedly hates kale, was unaware there was kale in this, as I had lots of fresh parsley. I also doubled the dressing! Will definitely make again. Used Turkish green lentils, and this was a good excuse to use them more often!
Nisha Melvani, RDN says
Thanks for sharing your additions! I'm so glad our hubby enjoyed this salad too! Thank you for letting me know.
Nomia says
Loved this easy tasty recipe! I did not have beans to add, so increased the amount of lentils, and I didn't have leafy greens but I was able to add thinly sliced sugar snap peas which added great crunch and texture. The dressing is delicious! Thanks for providing healthy enjoyable meals!
Nisha Melvani, RDN says
Thank you for making them! Love the addition of sugar snap peas. Thank you.
Caitlan says
I love this salad! I’m so glad to have found a meal that’s satisfying and tasty without leaving me feeling sluggish and ultra thirsty afterwards. Nisha’s recipes have helped me lose weight and reduce bad cholesterol levels which’s I’ve been struggling with postpartum, and I still feel like I’m getting enough delicious food - thank you Nisha - you are a true expert in health, wellbeing and nutrition!
Nisha Melvani, RDN says
Awww thank you for sharing how the recipes have helped you. I am so glad you are enjoying them. Have a great week.
Marly says
This is so fresh and light while also being delicious!! I absolutely doubled the dressing!! Thank you for another great recipe!
Nisha Melvani, RDN says
Thank you for giving it a try! So glad you enjoyed it.
Kerry says
This is very good! I didn’t have any mint or basil leaves, so I used Korean perilla leaves instead, and it altogether it was delicious. I’m grateful you provide flavorful recipes that improve our health! Thank you
Nisha Melvani, RDN says
Great substitution! Thank you for sharing. So glad you enjoyed it.
Nina says
Looking for low carb high protein options for a vegetarian
Nisha Melvani, RDN says
see here: https://cookingforpeanuts.com/vegan-protein-recipes/
Vera says
New favourite salad!
I made this salad already twice, first time I kept to the recipe but needed the double amount of dressing and also added the pumpkin seeds. It was so good that I made it again two days later. As I didn’t have a carrot I used a red beetroot and grated it into the salad, this tasted amazing, too! Turned the salad into red colour!
This will become a weekly salad now for me, I love it!
Nisha Melvani, RDN says
It must be great with beets! I'm so glad you are enjoying it! Thank you for commenting.
Sue Pound says
This protein barley salad is really delicious and goes together easily. It is so wholesome and nutritious. Definitely will be on repeat. Thanks for a great salad.
Nisha Melvani, RDN says
So happy to hear you enjoyed this healthy recipe! Thank you.