Southwest Barley Salad
Bright, zesty, and packed with wholesome ingredients, this Southwest Barley Salad is a vibrant celebration of bold flavors and nourishing textures. Featuring nutty pearled barley as a hearty base, this dish is loaded with colorful additions like black beans, sweet corn, juicy cherry tomatoes, and a splash of fresh lime. The salad is tossed in a smoky cumin-lime vinaigrette, which perfectly complements the fresh cilantro and mild heat of chili powder. Finished with creamy diced avocado and optional crumbled cotija cheese, this recipe is as visually appealing as it is delicious. Not only is it easy to prepare in under 45 minutes, but it’s also perfect for meal prep, potlucks, or a refreshing make-ahead side dish. Whether served chilled or at room temperature, this nutrient-packed barley salad is a must-try for fans of Southwest-inspired cuisine!
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Recipe Information
Ingredients
- 1 cup pearled barley
- 3 cups water
- 1 cup (cooked, or canned and rinsed) black beans
- 1 cup (fresh, frozen and thawed, or canned and drained) corn kernels
- 1 medium (diced) red bell pepper
- 1 cup (halved) cherry tomatoes
- 0.25 cup (finely diced) red onion
- 0.25 cup (chopped) cilantro
- 2 (juiced) lime
- 3 tablespoons olive oil
- 1 teaspoon ground cumin
- 0.5 teaspoon chili powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 large (diced, for garnish) avocado
- 0.25 cup (crumbled, optional) cotija cheese
Instructions
Rinse the barley under cold water using a fine-mesh sieve.
In a medium saucepan, combine the barley with 3 cups of water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover the saucepan with a lid, and simmer for 25-30 minutes or until the barley is tender and the water is absorbed.
Drain any excess water, if necessary, and set the cooked barley aside to cool to room temperature.
In a large mixing bowl, combine the cooled barley, black beans, corn, diced red bell pepper, cherry tomatoes, red onion, and chopped cilantro.
In a small bowl, whisk together the lime juice, olive oil, ground cumin, chili powder, salt, and black pepper to create the dressing.
Pour the dressing over the barley mixture and toss gently to combine, ensuring all ingredients are well-coated.
Taste and adjust seasoning with additional lime juice, salt, or pepper if needed.
Cover the bowl and place the salad in the refrigerator for at least 15 minutes to allow the flavors to meld.
Before serving, garnish the salad with diced avocado and a sprinkle of cotija cheese, if desired.
Serve chilled or at room temperature and enjoy!
Nutrition Facts
Calories |
491 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.2 g | 30% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 6 mg | 2% | |
| Sodium | 469 mg | 20% | |
| Total Carbohydrate | 64.3 g | 23% | |
| Dietary Fiber | 16.0 g | 57% | |
| Total Sugars | 5.8 g | ||
| Protein | 11.6 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 129 mg | 10% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 696 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
