Southwest Barley Salad Recipe


Difficulty LevelEasyHealth IndexHealthy
Main Ingredient


 Reduced sodium chicken broth/Reduced sodium vegetable broth3 Cup (48 tbs)
 Medium pearl barley3⁄4 Cup (12 tbs), uncooked
 Corn1 Cup (16 tbs) (Fresh Or Frozen)
 Canned black beans1 Cup (16 tbs), drained, rinsed
 Chopped sweet red pepper3⁄4 Cup (12 tbs)
 Chopped green pepper1⁄2 Cup (8 tbs)
 Chopped green onions1⁄2 Cup (8 tbs)
 Minced fresh cilantro1⁄2 Cup (8 tbs)
 Garlic1 Clove (5 gm), minced
 Salsa1⁄2 Cup (8 tbs)
 Reduced-fat sour cream3 Tablespoon
 Lime juice/Lemon juice2 Tablespoon

Nutrition Facts

Serving size: Complete recipe

Calories 1238 Calories from Fat 150

% Daily Value*

Total Fat 14 g21%

Saturated Fat 5 g25.2%

Trans Fat 0 g

Cholesterol 15.8 mg

Sodium 2865.7 mg119.4%

Total Carbohydrates 236 g78.7%

Dietary Fiber 42.8 g171.2%

Sugars 21.7 g

Protein 45 g90.1%

Vitamin A 202.9% Vitamin C 443.9%

Calcium 57.4% Iron 62.9%

*Based on a 2000 Calorie diet


In a saucepan, bring broth to a boil.
Stir in barley.
Reduce heat; cover and simmer for 40-45 minutes or until tender.
Drain and cool.
In a large bowl, combine the corn, beans, peppers, onions, cilantro and garlic.
Stir in barley.
Just before serving, combine salsa, sour cream and lime juice; add to barley mixture.