Whether you have run out of barley or simply are looking for a simple swap in a new recipe you'd like to attempt, I've got your back. My definite guide will help you find the best barley substitute for whatever you're whipping up.
What is Barley?
Barley is a versatile cereal grain that’s a member of the grass family. Pearl barley is the most widely available form. To make pearl barley, the outer bran layer of the barley kernel is polished off, leaving the inner kernel intact.
This processing removes much of the fiber yet retains the chewy texture and mild flavor that makes pearl barley shine in soups, stews, salads, and more.
Barley has a nutty, earthy taste and a satisfying chewy bite. And like most whole grains, barley packs fiber, B vitamins, selenium, and other essential nutrients. No wonder it’s been a dietary staple for ages!
5 Reasons to Substitute Barley
Why would you need stand-ins for this wholesome grain? Here are the most common reasons:
- Allergies: Barley contains gluten, so it's off-limits for anyone with celiac disease or gluten intolerance. Thankfully, plenty of gluten-free grains make tasty substitutes.
- Diabetes concerns: Like some other whole grains, barley has a relatively high glycemic index, which can spike blood sugar. Turn to options with more fiber and protein to manage blood sugar better.
- Need a shortcut: De-hulled barley takes forever to cook. Substitutes like pre-cooked grains or quick oats speed things up.
- Change of taste: Sometimes you want something new! Subbing in different grains keeps flavors exciting.
- Low on supplies: Your pantry's barren, but the soup must go on. Time for an impromptu substitution.
The Best Pearl Barley Substitutes
These ingredients get top marks when replicating barley's texture, taste, and versatility.
1. Quinoa
Why it works: This protein-packed seed has a nutty flavor and fluffy texture similar to barley. It also contains fiber, protein, and nutrients like magnesium and iron.
Example dishes: soups, stews, casseroles, salads
Measurement: Use a 1:1 ratio when substituting quinoa for pearl barley.
2. Brown rice
Why it works: With its chewy bite, mild taste, and affordable price, brown rice is one of the easiest pantry swaps for barley. Opt for long grain for the best texture match.
Example dishes: risotto, soups, salads
Measurement: Replace barley with an equal amount of brown rice by volume. Add extra liquid since rice absorbs more than barley.
3. Bulgur wheat
Why it works: A form of whole wheat, bulgur wheat has a similar texture to barley but cooks much faster. It gives great body to soups and salads.
Example dishes: tabbouleh, pilaf, baked goods
Measurement: Substitute bulgur wheat 1:1 for pearl barley.
4. Millet
Why it works: Unlike barley, this ancient grain is gluten free and has a fluffy consistency and mild, nutty flavor that mimics barley beautifully. It's high in nutrients like magnesium, iron, and potassium.
Example dishes: soups, stews, porridge, pilafs
Measurement: Replace pearl barley with an equal amount of millet. Add extra liquid since millet absorbs more.
5. Farro
Why it works: With its pleasant chew and nutty undertones, farro makes an easy sub for barley. It's high in fiber, magnesium, and zinc.
Example dishes: soup, salad, risotto
Measurement: Substitute pearl farro 1:1 for pearl barley. Add extra liquid since farro absorbs more.
6. Freekeh
Why it works: This smoky, nutty wheat grain has a delicious roasted flavor that enriches soups and stews. It cooks faster than most whole grains.
Example dishes: pilaf, salad, stuffing
Measurement: Replace barley with an equal amount of freekeh.
7. Oats
Why it works: Old-fashioned rolled oats have a pleasant, chewy texture similar to barley. Opt for gluten-free oats if needed. Steel-cut oats work, too, but take longer to cook.
Example dishes: breakfast porridge, granola bars, cookies
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Measurement: Substitute rolled oats 1:1 for pearl barley in baking. For stovetop dishes, use a slightly less dense ratio of ¾ cup oats per 1 cup barley.
8. Buckwheat
Why it works: Despite the name, buckwheat is gluten-free and has an earthy flavor and substantial texture when cooked. It's high in protein, too.
Example dishes: pancakes, soups, pilafs
Measurement: Replace pearl barley with an equal amount of buckwheat.
9. Barley flakes
Why it works: Flaked barley cooks faster than pearl barley but has a similar mild flavor. It gives great texture to baked goods.
Example dishes: bread, granola, cookies
Measurement: Substitute an equal amount of flaked barley instead of pearl barley. Reduce liquid slightly since flakes are denser than pearls.
10. Potato
Why it works: Potatoes add starch, texture, and body like barley. Opt for russets or Yukon golds for the creamiest results.
Example dishes: stews, soups
Measurement: Use an equal amount of diced or mashed potatoes instead of pearl barley. Add less liquid since potatoes add more thickness.
11. Corn kernels
Why it works: Corn adds pleasant sweetness and tender texture like pearl barley. It's naturally gluten-free too.
Example dishes: soups, stews, salads
Measurement: Replace pearl barley grain with equal fresh or frozen corn kernels. Adjust cooking time.
12. White rice
Why it works: White rice has a mild flavor and light, fluffy texture like scotch barley. Choose long grain for the closest consistency.
Example dishes: rice pilafs, soups, stews
Measurement: Substitute white rice 1:1 for pearl barley. Add extra liquid since rice absorbs more.
13. Pot barley
Why it works: Pot barley is whole-grain barley with only the outer husk removed. It has the same great flavor and more fiber than pearl.
Example dishes: soups, stews, pilafs
Measurement: Replace pearl barley with an equal amount of pot barley. May need extra cooking time.
14. Coarsely ground durum wheat
Why it works: The wheat kernels have a pleasant chew like barley. This semolina flour alternative is gluten-free.
Example dishes: pasta, flatbreads, cereals
Measurement: Substitute durum wheat 1:1 for barley flour in recipes.
Common Culinary Uses of Barley
Barley is a versatile ingredient that lends its characteristic chewy bite and nutty flavor to various dishes. Here are some of its most common and delicious culinary applications, along with recommended substitutions:
- Hearty soups and stews: Whole barley is the perfect addition with its chewy bite and thickening abilities, especially in beef barley soup. Gluten-free substitute: riced cauliflower, quinoa, brown rice, potatoes
- Warming breakfast porridge - Flaked barley lend a pleasant chew and whole grain goodness. Pearl barley substitutes: gluten-free oats, quinoa flakes
- Wholesome side dishes - From pilafs to chilled salads, barley's versatility shines. Best barley substitute: millet, freekeh, farro
- Plant-based burgers - Ground barley adds texture and binds veggie patties. Best barley substitute: oats, breadcrumbs, cooked quinoa
- Baked goods - Barley flour adds moisture, structure, and nuttiness to cookies, bars, and bread. A great pearl barley substitute: oat flour, buckwheat flour, almond flour
- Hearty casseroles - Chewy pearl barley gives excellent texture and whole-grain goodness. Best pearl barley substitutes: quinoa, millet, bulgur wheat, brown rice
- Risotto - Traditional risotto uses arborio rice. For a whole-grain twist, swap in pearl barley. Other grains: brown rice, farro
- Beer and spirits - Malted barley lends its signature sweet, malty flavor. Best gluten-free pearl barley substitutes: Sorghum, millet, rice, and corn can also be malted instead.
- Salads - Pearl barley adds satisfying heft and nuttiness. Other grains: cooked freekeh, farro, or quinoa
- Thick stews - The starch from pearl barley creates a rich body. Pearl barley substitute: cubed potatoes, quick oats
- Hearty grain bowls - Chewy pearl barley pairs deliciously with roasted veggies and lean protein. Other grains: Brown rice, quinoa, or farro all make solid subs.
- Crispy barley pancakes - Toasted flaked barley gives great crunch. Other grains: Try buckwheat or oat flour for gluten-free options.
- Creamy breakfast porridge - Barley's chew stands up to dairy, fruits, and nuts. Gluten free barley alternative: Swap in gluten-free oats or cooked quinoa.
- Nutritious baby foods - Mashed pearl barley adds wholesome carbs for growing babies. Gluten free alternative: Replace with well-cooked rice or quinoa.
- Barley Grits - This dish as a creamy, porridge-like texture. Best substitute: substitute gluten-free oatmeal or polenta grits for a similar creaminess.
Handy Tips for Barley Substitutes
- Cook quinoa, brown rice, and other grains in broth or stock instead of water for more flavor.
- For greater richness, finish dishes with a pat of butter or splash of cream (omit if vegan).
- Adjust spices to complement new ingredients. For example, cumin and coriander suit millet and quinoa.
- Make small test batches using new-to-you substitutions until you perfect ratios.
- Chop cauliflower into rice-sized pieces for the fastest gluten-free sub in soups.
Can you substitute rice for barley?
Yes, rice can be substituted for barley in many recipes. Opt for brown rice for the best flavor and texture match. White rice also works well. Use equal rice for the barley and add extra liquid since rice absorbs more.
Can I use lentils instead of pearl barley?
You can replace pearl barley with lentils in soups and stews. Green or brown lentils work best. Use an equal amount and reduce the liquid slightly since lentils absorb less. Keep cooking time in mind since lentils take less time than pearl barley.
What’s a good pearl barley substitute for risotto?
For a risotto, swap the traditional Italian rice for farro. Farro has a delicious chewy texture and nutty flavor similar to pearl barley. Use the same ratio of farro to liquid and cooking method for risotto.
Can I substitute quinoa for barley in soup?
Yes, quinoa makes an excellent gluten-free substitute for barley in soups. Use an equal amount of quinoa instead of the barley and add extra liquid since quinoa absorbs more.
Can I use buckwheat instead of pearl barley?
Absolutely! Buckwheat, another ancient grain, is gluten-free and has an earthy, substantial texture when cooked. Replace pearl barley with an equal amount of buckwheat groats in recipes. The cooking time may vary, so adjust accordingly.
What’s the best substitute for pearl barley in stews?
For stews, potatoes make an excellent substitute for pearl barley. Dice potatoes into ½ inch cubes and add them in place of the barley using an equal quantity. Reduce the stew liquid slightly since the potatoes will add some thickness.
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