Barley, Bean, and Corn Salad

Jan 16 2013

This colorful, high-fiber salad will have your guests asking for the recipe!
Recipe courtesy of Oregon State University’s Food Hero https://www.foodhero.org/recipes/barley-bean-and-corn-salad
 

Serves 12

Dietitian's Tip: 

Barley isn’t just for soup. It’s a versatile, high-fiber, nutrient-rich grain that can add variety to entrees, salads, and sides. This salad is great as a side dish with grilled fish, chicken, or pork chops. Add a sliced apple with low-fat cheese and you have a complete well-balanced meal.

 

Ingredients: 

2 cups cooked pearl barley (cooking directions below)
1 can (15 ounces) kidney beans, drained
1 cup corn (canned, frozen, or fresh cooked)
1 large red bell pepper, seeded and finely chopped
1⁄2 cup sliced celery
1⁄4 cup sliced green onion
1 clove garlic, finely chopped
1⁄4 cup fresh lemon or lime juice
2 tablespoons vegetable oil
1/8 teaspoon salt
¼ teaspoon pepper
fresh cilantro or parsley sprigs, for garnish

 

Preparation: 

Place barley and water in a medium saucepan. Bring to a boil, then turn to low. Cook covered for 45 minutes. Rinse cooked barley briefly in cold water, and drain.

Mix barley with remaining ingredients, except garnish, in a large bowl. Cover and chill several hours or overnight to allow flavors to blend.

Garnish with cilantro or parsley sprigs, if desired, and serve.

Refrigerate leftovers within 2-3 hours.

 

Nutrition Information: 

Serving size: ½ cup
Per Serving: 110 calories, 3 g total fat, 0 g saturated fat, 19 g carbohydrate, 4 g protein, 5 g fiber, 36 mg sodium, 238mg potassium, 22 mg magnesium, 23 mg calcium.