Recipe description
Published on: July 31, 2026
Blood Sugar Friendly
High Fiber
Omega-3 Rich
Why this recipe fits you
- Rich in beta-glucan fiber from whole-grain barley.
- Balanced with sardine protein, olive oil, and slow-digesting carbohydrates.
- Includes polyphenol-containing parsley, shallot, lemon, and olive oil.
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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Ingredients
Barley
1
cup
Sardine
2
piece
Lemon juice
1
tablespoon
Oil, olive
2
tablespoon
Shallot
1
piece
Parsley
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Cook barley according to package instructions until tender, then drain and let cool slightly.
2
Finely dice the shallot and chop the parsley.
3
In a large bowl, combine cooled barley, diced shallot, and chopped parsley.
4
Add sardines (drained if canned), lemon juice, olive oil, salt, and black pepper. Gently toss to combine.
5
Taste and adjust seasoning if needed. Serve at room temperature or chilled.
Nutrition
545 kcal
Calories
25 g
Protein
75 g
Carbohydrates
10 g
Fiber
3 g
Sugar
22 g
Fat
4 g
Saturated fat
1.5 g
Salt
FAQ
Why is this sardine barley salad considered blood sugar-friendly?
It combines fiber-rich barley with protein and fat from sardines and olive oil. This may support a more balanced meal, but individual blood sugar responses vary.
Is barley gluten-free?
No. Barley contains gluten, so this salad is not suitable for people with coeliac disease or gluten intolerance.
Can I use pearl barley for this recipe?
Yes. Use pearl barley or another barley variety and cook it according to the package instructions until tender.
Can I use canned sardines?
Yes. Drain canned sardines before adding them. Fresh sardines can also be used if they are fully cooked and deboned.
How do I prepare the barley?
Cook the barley according to the package directions, then drain it and let it cool slightly before mixing the salad.
Can I make this salad ahead of time?
Yes. Store it covered in the refrigerator and use it within 1–2 days, following the storage guidance for the sardines.
Can this salad be served warm?
Yes. It can be served slightly warm, at room temperature, or chilled.
What can I use instead of shallot or parsley?
Finely chopped onion or spring onion can replace the shallot. Fresh dill, chives, or coriander can replace the parsley.
How many servings does this recipe make?
The quantities make two servings. Adjust the portions if you are serving more or fewer people.
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