Barley Salad with Vegetables
Barley Salad with Vegetables is a hearty, refreshing dish made with cooked barley tossed with a variety of fresh vegetables like cucumbers, tomatoes, bell peppers, and herbs. It is often dressed with a simple vinaigrette and is a staple in Mediterranean and Middle Eastern cuisines, where it's valued for its texture and versatility.
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🍽️ Nutrition at a glance
This salad is a good source of complex carbohydrates and dietary fiber from the barley, providing sustained energy. It is typically low in fat and offers key nutrients like B vitamins, iron, and magnesium, with a rough calorie range of 250-350 per serving depending on the dressing and vegetable mix.
Nutrition breakdown
| Calories | 215 kcal |
| Protein | 6 g |
| Carbs | 40 g |
| Fat | 4 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 350 mg |
| Potassium | 400 mg |
| Magnesium | 80 mg |
| Phosphorus | 150 mg |
| Iron | 2.5 mg |
| Manganese | 1.8 mg |
| Selenium | 20 mcg |
| Vitamin B6 | 0.3 mg |
| Folate | 60 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Barley is one of the oldest cultivated grains, and its use in salads highlights a traditional, sustainable ingredient that's both nutritious and gluten-containing. Nutritionally, the soluble fiber in barley, known as beta-glucan, is celebrated for supporting heart health and digestion.
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AI estimate may be inaccurate · Terms