Recipe description
Published on: June 16, 2026
Ingredients
Barley
1.5
cup
White beans
1
cup
Cherry tomatoes
1.5
cup
Cucumber
0.5
bowl
Onion, red
0.5
piece
Feta cheese
0.5
cup
Parsley
2
tablespoon
Oil, olive
3
tablespoon
Lemon juice
6
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Fresh mint
3
teaspoon
Instructions
1
Cook the barley according to package instructions until tender. Drain and let cool.
2
In a large bowl, combine the cooked barley, chickpeas, diced cucumber, red capsicum, green capsicum, and chopped fresh mint.
3
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
4
Pour the dressing over the salad and toss gently to combine.
5
Serve immediately or refrigerate for 30 minutes to allow flavors to meld.
Nutrition
420 kcal
Calories
15 g
Protein
58 g
Carbohydrates
12 g
Fiber
6 g
Sugar
14 g
Fat
1 g
Saturated fat
0.8 g
Salt
Why this recipe fits you
- Rich in fiber from barley, beans, and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant protein and slow carbohydrates.
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.
FAQ
Is this salad vegan/vegetarian and does it contain gluten?
It's plant-based (vegetarian and vegan). It uses barley, which contains gluten, so it's not gluten-free unless you swap in a gluten-free grain like quinoa or millet.
What are the main ingredients and flavors?
It features barley, beans, and fresh vegetables with a light dressing and bright, herb-forward flavors from polyphenol-rich produce.
How should I store leftovers?
Store in an airtight container in the fridge for 3–4 days.
Can I freeze this salad?
Best enjoyed fresh; freezing can change texture. If needed, freeze components separately.
What substitutions work if I can't have barley or beans?
For barley, use quinoa or millet (gluten-free). For beans, swap in chickpeas or lentils; if you avoid legumes, base the salad on grains and vegetables.
What dressing pairs well with it?
A light vinaigrette works: olive oil with lemon juice or vinegar, salt, pepper, and optional herbs.
Can I make this ahead for meal prep or picnics?
Yes—it's suitable for make-ahead meals and picnics. Keep the dressing separate and mix before serving.
How can I make it more filling or boost the protein?
Add extra beans or a handful of nuts/seeds, or use a protein-rich tahini-based dressing.
Are there common allergens I should watch for?
It’s plant-based and contains gluten from barley; check for additions like sesame, nuts, or dairy; rinse canned beans to reduce gas.
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