Three-Bean and Barley Salad

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Three-Bean and Barley Salad
65 min.
4
305kcal

Suggestions


Looking for a vibrant and nutritious dish that’s perfect for any occasion? Look no further than our delightful Three-Bean and Barley Salad! This colorful salad is not only a feast for the eyes but also a powerhouse of health benefits, boasting a perfect health score of 100. Packed with protein, fiber, and essential nutrients, it’s an ideal choice for anyone seeking a vegetarian, vegan, and dairy-free option that doesn’t compromise on flavor.

Imagine the satisfying crunch of fresh salad greens paired with the hearty texture of cooked barley and the delightful medley of three beans. Each bite is a celebration of wholesome ingredients, making it a fantastic side dish, a refreshing starter, or even a light snack. With just 305 calories per serving, you can indulge guilt-free while nourishing your body.

Whether you’re hosting a gathering, preparing a picnic, or simply looking to elevate your meal prep, this salad is incredibly versatile and easy to make. With a preparation time of just 65 minutes, you can have a delicious and healthy dish ready to impress your family and friends. So, roll up your sleeves and get ready to enjoy a dish that’s as good for your taste buds as it is for your health!

Ingredients

  • 15 ounces the salad undrained canned
  • 1.5 cups barley cooked
  • 1.5 cups tomatoes chopped
  • cups the salad 
  • tablespoons sunflower seeds 

Equipment

  • bowl

Directions

  1. Mix three-bean salad, barley and tomatoes in bowl. Cover and refrigerate about 1 hour or until chilled.
  2. Spoon bean mixture onto salad greens.
  3. Sprinkle with nuts.

Nutrition Facts

Calories305kcal
Protein14.82%
Fat12.29%
Carbs72.89%

Properties

Glycemic Index
23.5
Glycemic Load
14.64
Inflammation Score
-9
Nutrition Score
24.631304575049%

Flavonoids

Catechin
1.65mg
Naringenin
0.38mg
Kaempferol
0.05mg
Myricetin
0.07mg
Quercetin
0.32mg

Nutrients percent of daily need

Calories:305.33kcal
15.27%
Fat:4.37g
6.72%
Saturated Fat:0.58g
3.65%
Carbohydrates:58.26g
19.42%
Net Carbohydrates:45.23g
16.45%
Sugar:2.15g
2.39%
Cholesterol:0mg
0%
Sodium:46.96mg
2.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.85g
23.69%
Manganese:1.7mg
85.11%
Fiber:13.04g
52.15%
Vitamin C:39.35mg
47.7%
Selenium:29.21µg
41.73%
Vitamin A:2031.61IU
40.63%
Vitamin B1:0.58mg
38.75%
Magnesium:129.16mg
32.29%
Phosphorus:281.73mg
28.17%
Copper:0.53mg
26.74%
Vitamin B3:4.68mg
23.38%
Vitamin B6:0.44mg
22.02%
Iron:3.76mg
20.87%
Folate:83.28µg
20.82%
Potassium:711.01mg
20.31%
Vitamin B2:0.29mg
17.25%
Zinc:2.54mg
16.95%
Vitamin E:2.45mg
16.36%
Vitamin K:5.93µg
5.65%
Calcium:49.98mg
5%
Vitamin B5:0.46mg
4.64%