Southwestern Barley Salad

Vegetarian
Vegan
Dairy Free
Southwestern Barley Salad
30 min.
30
33kcal

Suggestions

Are you looking for a vibrant, health-conscious side dish that brings the bold flavors of the Southwest to your table without any compromise? Look no further than this Southwestern Barley Salad, a delightful fusion of nutty grains and fresh summer produce. Perfectly suited for large gatherings, this recipe serves an impressive 30 people, making it an ideal choice for potlucks, family reunions, or catered events where you need something substantial yet light. With a ready time of just 30 minutes, it is surprisingly quick to prepare while delivering a complex flavor profile that will have your guests asking for seconds.
The magic of this salad lies in its dynamic combination of textures and tastes. The chewy, nutty barley provides a hearty base that pairs beautifully with the sweet, smoky char of corn ears roasted directly over an open flame. This technique, reminiscent of traditional Mexican elotes, infuses the corn with a deep, savory richness that canned or boiled corn simply cannot match. Freshness is key here, as the crisp crunch of chopped red onions and green peppers is balanced by the aromatic, citrusy notes of lime juice and fresh cilantro. The inclusion of Tuscan House Italian Dressing adds a creamy, herbaceous tang that ties all the ingredients together without weighing down the palate.
Beyond its incredible taste, this dish is a champion of dietary inclusivity. It is naturally vegetarian, vegan, and dairy-free, ensuring that everyone at your table can enjoy every bite without worry. Despite its robust ingredients, the salad remains incredibly light, with only 33 calories per serving, proving that you do not have to sacrifice flavor for nutrition. Whether served as a refreshing antipasto, a hearty starter, or a satisfying snack, this Southwestern Barley Salad is a culinary delight that celebrates fresh, whole foods. Don't forget to let it refrigerate for an hour before serving to allow the flavors to meld, creating a harmonious explosion of taste with every spoonful.

Ingredients

  • 0.8 cup barley uncooked
  •  ears corn on the cob 
  • 0.3 cup cilantro leaves fresh chopped
  • small bell pepper green chopped
  • Tbsp juice of lime 
  • 0.5 cup onions red chopped
  • 0.5 cup tuscan house dressing italian kraft

Equipment

  • bowl
  • stove
  • tongs

Directions

  1. Cook barley as directed on package.
  2. Meanwhile, place corn ears directly on stovetop flame on medium-low heat; cook 4 min. or until corn is evenly roasted, using tongs to frequently turn ears. Cool 5 min.
  3. Cut kernels off cobs; place in medium bowl.
  4. Add all remaining ingredients; mix lightly.
  5. Refrigerate 1 hour.

Nutrition Facts

Calories33kcal
Protein9.85%
Fat26.82%
Carbs63.33%

Properties

Glycemic Index
3.5
Glycemic Load
0.99
Inflammation Score
-1
Nutrition Score
1.6856521808583%

Flavonoids

Catechin
0.11mg
Eriodictyol
0.02mg
Hesperetin
0.09mg
Luteolin
0.12mg
Isorhamnetin
0.13mg
Kaempferol
0.02mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:32.68kcal
1.63%
Fat:1.02g
1.57%
Saturated Fat:0.16g
1%
Carbohydrates:5.43g
1.81%
Net Carbohydrates:4.42g
1.61%
Sugar:1.03g
1.14%
Cholesterol:0mg
0%
Sodium:40.61mg
1.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.84g
1.69%
Manganese:0.11mg
5.38%
Fiber:1.01g
4.04%
Vitamin C:2.94mg
3.56%
Vitamin B1:0.04mg
2.85%
Vitamin K:2.93µg
2.79%
Selenium:1.86µg
2.66%
Magnesium:9.16mg
2.29%
Phosphorus:19.54mg
1.95%
Vitamin B3:0.34mg
1.7%
Vitamin B6:0.03mg
1.6%
Copper:0.03mg
1.51%
Potassium:50.36mg
1.44%
Iron:0.22mg
1.25%
Zinc:0.17mg
1.11%
Folate:4.33µg
1.08%
Vitamin B2:0.02mg
1.07%