A serving of this salad is perfect for lunch. It’s high in carbohydrates, but packs in 12 grams of fiber and is low in cholesterol. Beans and barley are great sources of dietary fiber. Fiber aids in digestion and keeps you feeling full so you won’t snack throughout the day.

Prep Time: 11 minutes
Cook Time: 10 minutes
Yield: 4 servings (serving size: about 1 1/2 cups)


  • EHWBMH_barley-salad1 cup uncooked quick-cooking pearl barley
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 pint grape or cherry tomatoes, halved
  • 1/2 cup finely chopped green bell pepper
  • 1/2 cup (2 ounces) Monterey Jack cheese with jalapeño peppers, cut into 1/4-inch cubes
  • 1/3 cup lemon juice
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 3/4 cup fresh cilantro leaves (optional)
  • 1/8 teaspoon ground red pepper (optional)


  1. Cook barley according to package directions, omitting salt. Drain barley in a colander, and rinse with cold water until completely cooled.
  2. Combine black beans, next 6 ingredients, and, if desired, cilantro and red pepper in a medium bowl. Add barley to black bean mixture; toss gently.

Nutritional Information

  • Calories per serving: 349
  • Calories from fat: 31%
  • Fat per serving: 12g
  • Saturated fat per serving: 3.8g
  • Monounsaturated fat per serving: 6.4g
  • Polyunsaturated fat per serving: 1.1g
  • Protein per serving: 11.9g
  • Carbohydrates per serving: 53.5g
  • Fiber per serving: 12.2g
  • Cholesterol per serving: 13mg
  • Iron per serving: 2.9mg
  • Sodium per serving: 874mg
  • Calcium per serving: 156mg

Resource: Health.com