Need a healthy lunch you can make ahead of time and eat for several days? Try this Barley Salad with Black Beans, Avocado, and Corn.
Even though I work out of a home office, I find myself not wanting to spend a lot of time making lunch. Sometimes, I don’t even want to take time out to eat lunch! High-fiber salads, just sitting in the refrigerator waiting to be scooped onto a serving plate, are my kind of meal on a busy day.
This vegan barley salad recipe comes from The Ultimate Volumetrics Diet by Barbara Rolls, PhD with Mindy Hermann (affiliate link). I reviewed this book several years ago and cook from it frequently.
Barley Salad Variations
The best thing about this recipe is its versatility.
- Gluten-free? Substitute cooked brown rice or another gluten-free grain for the barley.
- Short on time? Use a bottled citrus-based vinaigrette and skip step one.
- Don’t like black beans? Any type of bean will do.
- Like things spicy? Add some minced jalapeño.
- Want to cut back on the carbs? Reduce your portion size or use less of the beans, corn, and/or barley.
Recipe Card
Barley Salad with Black Beans, Avocado, and Corn
Versatile, portable, high-fiber salad that you can make ahead of time
Servings:4 servings
Ingredients
DRESSING
- Juice of 1 orange about 1/4 cup
- 2 tablespoons white wine vinegar or fruit-flavored white balsamic vinegar I used pomegranate
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon finely minced garlic
- 1/4 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons extra virgin olive oil or citrus-flavored extra virgin olive oil I used Persian lime
SALAD
- 1 cup cooked barley cooled (from 1/3 cup dry)
- 15 ounces black beans, rinsed and drained 1 can
- 1 cup frozen corn kernels thawed
- 2 scallions thinly sliced
- 1 small red bell pepper seeded and chopped
- 1/2 cup chopped fresh cilantro optional
- 1 medium avocado pitted, peeled, and chopped
- 1 lime cut into wedges
Instructions
Make dressing:
- Whisk together orange juice, vinegar, cumin, oregano, garlic, salt, and pepper until well-combined. While whisking, add olive oil in a steady stream.
Make salad:
- In a large bowl, gently mix together barley, black beans, corn, scallions, red pepper, and cilantro (if using). Add dressing and toss to combine. If serving later, refrigerate.
Add finishing touches:
- Add avocado to salad and serve with lime wedges.
Recipe Notes
Gluten-free? Replace the barley with cooked brown rice or another gluten-free grain. Too many carbs? Reduce your serving size or cut back on the amount of barley, black beans, and/or corn. Time-saving tip: Use a citrusy store-bought vinaigrette and skip the first step.
Nutrition Info Per Serving
Nutrition Facts
Barley Salad with Black Beans, Avocado, and Corn
Amount Per Serving (0 g)
Calories 256 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg0%
Sodium 245mg11%
Potassium 0mg0%
Carbohydrates 40g13%
Fiber 9g38%
Sugar 5g6%
Protein 9g18%
Vitamin A 0IU0%
Vitamin C 0mg0%
Calcium 0mg0%
Iron 0mg0%
Net carbs 31g
* Percent Daily Values are based on a 2000 calorie diet.
I had some leftover barley and was looking for a light and fresh salad to use it up – this was perfect! Thanks for sharing.
What’s the serving size?
Hi Mary – The serving size is 1/4 of the recipe.
This looks amazing! I can’t wait to check it out. I’m happy to see more recipes that I’m able to make. Keep them coming!
Vanessa – Glad to hear this is the type of recipe you like. If you have particular dietary restrictions, let me know.