Southwestern Barley Salad
Bursting with vibrant colors and bold flavors, Southwestern Barley Salad is a wholesome, plant-based dish that combines the heartiness of pearled barley with the lively zest of fresh vegetables and spices. Packed with protein-rich black beans, sweet corn kernels, juicy cherry tomatoes, creamy avocado, and a touch of red bell pepper, this salad delivers an irresistible mix of textures and tastes. Tossed in a tangy lime-cumin dressing and brightened with fresh cilantro, it's a perfect balance of smoky spice and citrusy freshness. Ideal for meal prep or picnics, this recipe is quick to prepare and easy to customize, making it a go-to for satisfying lunches or side dishes. Ready in under 40 minutes, this Southwestern-inspired salad is as nutritious as it is delicious—a true testament to healthy eating without sacrificing flavor.
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Recipe Information
Ingredients
- 1 cup pearled barley
- 3 cups water
- 1 cup black beans (canned, drained, and rinsed)
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 cup cherry tomatoes (halved)
- 1 red bell pepper (diced)
- 1 avocado (diced)
- 0.25 cup red onion (finely diced)
- 0.25 cup cilantro (chopped)
- 3 tablespoons olive oil
- 3 tablespoons lime juice (freshly squeezed)
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the pearled barley under cold water.
In a medium saucepan, combine the barley and water. Bring to a boil, then reduce the heat to low. Cover and simmer for 25 minutes or until the barley is tender and the water is absorbed. Drain off any excess water if necessary and set it aside to cool.
While the barley is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the red bell pepper and avocado, finely dice the red onion, and chop the cilantro.
In a large mixing bowl, combine the black beans, corn, cherry tomatoes, red bell pepper, avocado, red onion, and cilantro.
In a small bowl, whisk together the olive oil, lime juice, ground cumin, chili powder, salt, and black pepper to make the dressing.
Once the barley has cooled, add it to the mixing bowl with the vegetables and beans.
Pour the dressing over the mixture and toss gently to coat all the ingredients evenly.
Taste and adjust seasoning if needed. Garnish with additional cilantro if desired.
Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld. Enjoy your Southwestern Barley Salad!
Nutrition Facts
Calories |
424 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.2 g | 22% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 386 mg | 17% | |
| Total Carbohydrate | 61.0 g | 22% | |
| Dietary Fiber | 14.4 g | 52% | |
| Total Sugars | 6.1 g | ||
| Protein | 9.8 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 69 mg | 5% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 729 mg | 16% | |
*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.
