Recipe description
July 29, 2026
Barley salad with tuna and olives
Barley, tuna and olives: a gentle gut-friendly salad.
High Fiber
Protein Rich
85%
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.
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Overall
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We found the following allergens in the recipe ingredients: egg, fish, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from barley supports digestion.
- Polyphenol-rich olives and olive oil add gut-friendly antioxidants.
- Balanced with lean protein from tuna and healthy fats for satiety.
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
Tuna
1
can
Olive
0.5
cup
Lemon juice
2
teaspoon
Oil, olive
2
tablespoon
Shallot
1
piece
Parsley
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Cook the barley according to package instructions until tender, then drain and let cool.
2
Flake the tuna into a large mixing bowl.
3
Add the cooled barley, chopped olives, finely diced shallot, and chopped parsley to the bowl.
4
Drizzle with lemon juice and olive oil, then season with salt and black pepper.
5
Toss gently to combine and serve chilled or at room temperature.
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Nutrition
320 kcal
Calories
15 g
Protein
45 g
Carbohydrates
7 g
Fiber
3 g
Sugar
25 g
Fat
4 g
Saturated fat
1.5 g
Salt
FAQ
Is this barley salad gluten-free?
No, barley contains gluten. If you need gluten-free, substitute with quinoa, buckwheat, or rice.
Can I use canned tuna in water or in oil? How does it affect the dish?
Both work; oil adds richness, water is leaner. Drain well before adding.
How should I store leftovers?
Refrigerate in an airtight container for 1–2 days; serve chilled or at room temperature.
Is this dish suitable for vegetarians or vegans?
Not vegetarian due to tuna; for a vegetarian/vegan version, replace tuna with chickpeas or white beans and omit the tuna.
Can I make this ahead for meal prep?
Yes, you can prepare it in advance; store separately and mix before serving for best texture.
What do olives contribute nutritionally?
Olives provide healthy fats and polyphenols; keep sodium in mind.
How should I adjust if serving more people?
Multiply the ingredients by the desired number of servings; keep the same ratios.
How can I reduce the salt?
Use low-sodium tuna or rinse olives lightly; adjust salt to taste.
Can I freeze the dish?
Freezing may change texture; best to refrigerate and not freeze. If you freeze, expect texture changes.
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