This Pearl Barley Salad is one of those recipes that proves salads can be exciting, satisfying, and packed with flavour too. Whether you have it as a light lunch, dinner, or easy side dish, it’s a great one to add to your list of nutritious salads.
With its combination of gorgeous pearl barley, shaved Brussels sprouts, easy roasted tempeh, crunchy pecans, apples, and dried cranberries, this salad is a nutritional powerhouse. Whether you are meal-prepping for the week or need a quick, satisfying lunch, this vegan salad recipe is a must-try!
And with the tempeh – it packs an amazing 30g of protein per portion – not bad for a salad, right?
It’s the eighth recipe in my 50 Fantastic Salads series. All the recipes in the series are a bit of a reminder that salads can be simple, delicious, and full of variety. Try this one and let me know what you think.
If you want to see the other recipes in the series, you can find them linked at the bottom of the page.
Why You’ll Love This Pearl Barley Salad:
✅ High protein – over 30g of protein per portion
✅ Vegan & dairy-free – Perfect for plant-based diets.
✅ Healthy & nutritious – Full of natural whole food ingredients.
✅ Customisable – You can easily add in other proteins or other greens
✅ High fibre – over 21g of fibre – 2/3rd of your daily target!
What is pearl barley?
Pearl barley is a lovely, nutritious whole grain that has a soft, almost chewy texture once it’s cooked. It’s produced from barley that has been processed to remove its inedible outer hull and polished to take away some of the bran layer. This polishing, or pearling (hence the name!) gives it a smooth appearance and a shorter cooking time compared to the whole barley.
It’s not technically a whole grain due to the bran removal, but it still retains plenty of fibre, vitamins, and minerals, making it a fantastic ingredient for salads like this. It’s also great in soups and stews.
Pearl barley is not gluten-free but can easily be subbed for quinoa or brown rice, if you would like to make the salad gluten free.
Is this salad suitable for meal prep?
Definitely. In fact, it’s perfect for prepping ahead and keeping in the fridge for easy meals throughout the week.
Just prep this salad in advance on a Sunday evening and store it in the fridge for lunches throughout the week.
Can I customise this recipe?
Absolutely! You can swap out the sprouts for kale or other greens like chopped broccoli. You can also change the protein from tempeh to tofu or any other protein you prefer.
Just use your imagination based on your own preferences.
The dressing is also customisable. If you prefer it less sweet, then omit the maple syrup or if you don’t like mustard just leave it out. The choice is yours.
Is this salad high in protein?
Yes, it has over 30g of plant protein per serving. This is based on the salad serving 4 people. This is thanks to the tempeh, which is very high in protein. The pearl barley and the pecans (and the Brussels!) also add to the protein count.
It means that this salad it a really satisfying lunch option which will keep you full for hours.
How to make this Pearl Barley Salad
Firstly, cook the pearl barley. This should take about 25 mins. Whilst the barley is cooking you can prepare and cook the tempeh. If you haven’t cooked with tempeh before it is super easy. Just chop, add some seasoning and bake for about 20 mins, shaking halfway through.
The greens I have used for this salad are Brussels Sprouts! Not your usual salad green but a great option for winter salads. I like to shave them finely in a food processor, but you can also slice thinly by hand.
The dressing is also a breeze to make. Just add all the dressing ingredients to a jar and shake to combine.
Once everything is cooked, add it all to a large serving bowl with some chopped apple, dried cranberries and pecans. Pour over the dressing, mix well and enjoy.
What are the key ingredients of this Winter Bean Salad
- Tempeh
- Tamari or soy sauce
- Olive oil
- Smoked paprika
- Pearl barley
- Brussels sprouts
- Large apple
- Pecans
- Dried cranberries
Maple mustard dressing:
- Extra Virgin Olive Oil
- Apple cider vinegar
- Maple syrup
- Mustard
- Sea salt
- Black pepper
The Nutritional Benefits of the Main Ingredients
Pearl Barley
A fantastic high-fibre grain, pearl barley is a great addition to salads and soups. It’s rich in B vitamins, magnesium, and iron, so great for keeping you full and providing lots of energy.
Tempeh
Everyone has heard of tofu, but tempeh is also a great addition to a plant-based diet. It’s very high in protein and because tempeh is fermented, it’s great for gut health. Tempeh also high in iron, calcium, and probiotics so a fantastic ingredient to add to your favourite salads.
Brussels Sprouts
Packed with vitamin C, K, and antioxidants, Brussels sprouts are fantastic. In the UK, they are known to be a Christmas vegetable that is boiled to produce a pretty soggy, unappetizing veggie! Try shaving them into thin strips and using instead of salad greens and they are a great alternative.
Apples & Dried Cranberries
These add natural sweetness and antioxidants too. Apples provide soluble fibre, while cranberries add a tart sweetness that really pairs well with the other ingredients.
Pecans
Pecans contain healthy fats, and they are rich in antioxidants, particularly vitamin E. They are also a great source of minerals such as zinc and magnesium.
The Best Dressing for a Pearl Barley Salad
I think sometimes the best dressings are the easiest ones. And this maple mustard dressing couldn’t be easier.
Simply add extra virgin olive oil, apple cider vinegar, mustard and a little maple syrup to a jar. Season well and shake to mix.
This simple yet delicious dressing brings everything together. The flavours are sweet and tangy and are a lovely addition to the overall flavour profile of the salad.
Storage and Shelf Life
This Pearl Barley Salad will keep well in the fridge for up to 4 days.
I don’t recommend freezing.
Recipe Tips
Make it gluten-free: Swap pearl barley for quinoa or brown rice for a gluten-free version.
Switch the nuts: Try walnuts, pumpkin or sunflower seeds for a different crunch.
Use different fruits: Swap apples for pears, pomegranate seeds, or fresh oranges.
Adjust the sweetness: Reduce or omit the cranberries if you prefer a more savoury flavour.
Make it spicier: Add a pinch of chilli flakes or cayenne pepper to the tempeh for some subtle heat.
Here are some other fantastic salad recipes:
Pearl Barley Salad
Ingredients
Ingredients for the salad:
- 1 cup pearl barley (200g)
- 2 blocks tempeh (about 400g)
- 2 tsp olive oil
- 1 tbsp tamari or soy sauce
- 1 tsp smoked paprika
- 3 cups Brussels sprouts (350g)
- 1 large apple
- ¼ cup pecans (30g)
- ¼ cup dried cranberries (40g)
Ingredients for the maple mustard dressing:
- 3 tbsp Extra Virgin Olive Oil
- 2 tbsp apple cider vinegar
- 2 tsp maple syrup
- 2 tsp mustard
- ½ tsp sea salt & a few grinds of black pepper
Instructions
- Preheat the oven to 180C or 350F.
- Add the pearl barley to a pan with 3 cups (750ml) of water. Bring to the boil and cook until soft. This should take about 25 mins.
- Cut the tempeh into small cubes. Add to a baking tray with 2 tsp of olive oil, the tamari, paprika and a pinch of sea salt. Bake for about 20 mins, shaking halfway through.
- Shave or chop the Brussels into thin slices and add to a large serving bowl. I use a food processor to shave them finely. Chop the apple into cubes and add that too.
- Add all the dressing ingredients to a jar and shake to combine.
- Once the tempeh and pearl barley are ready, add the serving bowl with the Brussels. Add the cranberries and pecans too. Pour over the dressing and mix well.
Notes
- This will store in the fridge for about 4 days.
- I don’t recommend freezing.
- The nutritional information is based up the recipe serving 4 but depending on portion sizes this could stretch to 6.
Is the mustard a powder or a paste please ?
its a French mustard paste