Recipe description
June 24, 2026
Barley salad with cucumber and dill
A fiber-rich barley salad to support gentle digestion and variety.
High Fiber
Fiber Rich
Digestion Friendly
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: egg, tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from barley and cucumber to support digestion.
- Colorful herbs like dill contribute polyphenols and aroma.
- Plant-based, whole grains and vegetables provide balanced nutrition.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Barley
1
cup
Cucumber
1
bowl
Dill
1
teaspoon
olive oil
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Cook the barley according to package instructions until tender. Drain and let cool.
2
Dice the cucumber and chop the dill.
3
In a large bowl, combine the cooled barley, diced cucumber, and dill.
4
Drizzle with olive oil and season with salt and black pepper. Toss to combine.
5
Serve immediately or chill in the refrigerator for 30 minutes before serving.
More Recipes For Your Gut
90% Gut Health
92% Gut Health
90% Gut Health
92% Gut Health
90% Gut Health
88% Gut Health
Nutrition
380 kcal
Calories
7 g
Protein
52 g
Carbohydrates
7 g
Fiber
5 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is barley gluten-free?
No. Barley contains gluten, so this dish is not suitable for gluten-free diets. You can substitute with quinoa or brown rice.
How do I cook barley for this salad?
Rinse 1 cup barley. Simmer in 3 cups water for about 30–40 minutes until tender, then drain and cool.
Can I prepare this ahead or store leftovers?
Yes. Refrigerate in an airtight container for 3–4 days. It can be served cold or at room temperature.
How can I increase the protein content?
Add chickpeas, white beans, or toasted nuts/seeds, or serve with an additional protein on the side.
What are the health benefits of this dish?
Barley provides fiber that supports digestive health as part of a balanced diet; cucumber adds hydration and crunch; dill adds aroma.
Are there any allergen notes I should know?
Contains gluten from barley; dill and cucumber are not common allergens. If you’re allergic to cucumber or dill, omit them.
Can I substitute other grains?
Yes. You can use quinoa or brown rice. For a gluten-free option, choose quinoa or millet.
How should I serve this?
Serve chilled or at room temperature—great for lunches or picnics.
Can I freeze this salad?
Freezing cooked barley can change its texture. It’s best stored in the fridge and not frozen.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.