Barley Lime Fiesta Salad

Vegetarian
Vegan
Dairy Free
Health score
9%
Barley Lime Fiesta Salad
180 min.
8
210kcal

Suggestions


Welcome to a refreshing and vibrant culinary experience with our Barley Lime Fiesta Salad! This delightful dish is perfect for anyone looking to enjoy a healthy, vegetarian, and completely vegan meal. Packed with a colorful array of vegetables and wholesome ingredients, it serves as an excellent side dish, antipasti, or even a light snack. Each bite is bursting with flavor, combining the earthiness of pearl barley with the zesty kick of lime and the smoky notes of chipotle.

As you prepare the salad, you'll find the process simple and satisfying, making it a fantastic addition to your weekly meal prep or any gathering with friends and family. This recipe is not just visually appealing but also offers a heart-healthy profile with only 210 calories per serving. The inclusion of black beans and a medley of fresh vegetables provides a wonderful balance of protein and fiber, ensuring that you feel satisfied and energized.

Whether you’re celebrating a summer barbecue or simply looking for a vibrant addition to your dinner plate, the Barley Lime Fiesta Salad is sure to impress. The ingredients come together harmoniously to create a salad that's as nutritious as it is delicious, making it a must-try for anyone wishing to embrace a wholesome lifestyle. Get ready to enjoy a fiesta of flavors that will keep you coming back for more!

Ingredients

  • 15 ounce black beans rinsed drained canned
  • tablespoon canola oil to taste
  • large carrots chopped
  • stalk celery chopped
  • 0.8  chipotle pepper in adobo sauce finely chopped to taste
  • tablespoons plus light to taste
  • 0.3 cup cilantro leaves fresh chopped
  • 0.5  bell pepper green chopped
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon ground pepper black
  • tablespoon juice of lemon to taste
  • tablespoon juice of lime to taste
  • servings onion powder to taste
  • cup pearl barley 
  • 0.5  bell pepper red chopped
  • small onion red chopped
  • 0.5 teaspoon salt 
  • 0.3 cup water 
  • teaspoon distilled vinegar white to taste
  • 8.8 ounce kernel corn whole drained canned

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Bring the barley and water to a boil in a saucepan over high heat. Cover, reduce heat to low, and simmer until the barley is tender, about 30 minutes.
  2. Remove from heat, and chill in refrigerator.
  3. In a large salad bowl, combine the cooked barley, black beans, green and red bell pepper, corn, celery, red onion, carrot, chipotle pepper, 1 tablespoon of canola oil, salt, black pepper, and cumin until thoroughly mixed.
  4. In a separate bowl, whisk together the water, corn syrup, 1 tablespoon of canola oil, lime juice, lemon juice, cilantro, white vinegar, and onion powder; pour dressing over barley mixture, and toss to combine. Refrigerate salad until cold.

Nutrition Facts

Calories210kcal
Protein12.78%
Fat11.53%
Carbs75.69%

Properties

Glycemic Index
35.73
Glycemic Load
1.53
Inflammation Score
-9
Nutrition Score
12.017391298128%

Flavonoids

Eriodictyol
0.13mg
Hesperetin
0.44mg
Naringenin
0.03mg
Apigenin
0.14mg
Luteolin
0.46mg
Isorhamnetin
0.69mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
3.29mg

Nutrients percent of daily need

Calories:209.9kcal
10.5%
Fat:2.78g
4.27%
Saturated Fat:0.32g
2.02%
Carbohydrates:41.05g
13.68%
Net Carbohydrates:32.27g
11.73%
Sugar:6.24g
6.93%
Cholesterol:0mg
0%
Sodium:418.59mg
18.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.93g
13.86%
Vitamin A:1831.41IU
36.63%
Fiber:8.78g
35.12%
Manganese:0.56mg
28.07%
Vitamin C:20.83mg
25.25%
Selenium:10.43µg
14.9%
Folate:59µg
14.75%
Phosphorus:141.85mg
14.18%
Copper:0.25mg
12.3%
Magnesium:48.74mg
12.18%
Iron:2.01mg
11.15%
Potassium:380.84mg
10.88%
Vitamin B1:0.16mg
10.56%
Vitamin B3:1.97mg
9.86%
Vitamin B6:0.18mg
8.78%
Zinc:1.06mg
7.1%
Vitamin B2:0.12mg
7.05%
Vitamin K:7.23µg
6.89%
Calcium:43.2mg
4.32%
Vitamin E:0.56mg
3.73%
Vitamin B5:0.27mg
2.7%
Source:Allrecipes