Refreshing Corn And Barley Salad *
A light, refreshing salad combining sweet corn, nutty barley, crisp cucumber, and vibrant red bell pepper, perfect for summer gatherings or healthy everyday lunches.
Ingredients
- 2 c. cooked pearl barley ⓘ
- 2 c. corn, cut from cob or frozen whole kernel corn, thawed ⓘ
- 1/2 c. thinly sliced unpeeled cucumber ⓘ
- 1/2 c. (2-inch) julienne-cut red bell pepper ⓘ
- 3 Tbsp. white wine vinegar ⓘ
- 1 Tbsp. water ⓘ
- 1 Tbsp. vegetable oil ⓘ
- 1/4 tsp. salt
- 1/4 tsp. dried whole basil ⓘ
- 1/8 tsp. white pepper ⓘ
Instructions
- Combine cooked pearl barley, corn, sliced cucumber, and julienne-cut red bell pepper in a bowl.
- In a separate small bowl, whisk together white wine vinegar, water, vegetable oil, salt, dried basil, and white pepper.
- Pour the dressing over the barley mixture and toss well to combine.
- Serve at room temperature or chilled.
Tips & Substitutions
For added flavor, consider substituting fresh corn with grilled corn for a smoky taste. You can also swap out the red bell pepper for yellow or orange for a color variation. If you prefer a creamier texture, add a dollop of Greek yogurt or avocado. This salad can be made a day ahead, allowing the flavors to meld beautifully.
Serving Suggestions
Serve this salad as a light lunch or as a side dish at your next barbecue. It pairs beautifully with grilled meats or as part of a Mediterranean-inspired spread. For a heartier option, add chickpeas or diced feta cheese. Consider enjoying it alongside a glass of Basic Sangria for a refreshing meal.
Storage & Reheating
Store any leftovers in an airtight container in the fridge for up to three days. To refresh the salad, add a splash of water or extra dressing before serving. Avoid freezing, as the texture of the vegetables will suffer.
Nutrition & Diet Analysis (per serving)
Each serving of Refreshing Corn And Barley Salad * contains roughly 777 calories, with 26g protein, 213g carbohydrates, and 4g fat. It is an excellent source of dietary fiber (411% of the Daily Value), iron (62% of the Daily Value), and protein (52% of the Daily Value), and a good source of calcium and vitamin C. It also contributes 115g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned corn instead of fresh or frozen?
Yes, you can use canned corn; just be sure to drain and rinse it well to remove excess sodium. This option is quick and convenient, especially when fresh corn is out of season.
Is this salad suitable for vegans?
Yes, this salad is entirely vegan, as it contains no animal products. It's a great option for vegan diets, offering a nutritious and filling meal that everyone can enjoy.
How can I make this salad more filling?
To make the salad more filling, consider adding protein sources such as cooked quinoa, chickpeas, or diced chicken. These additions will enhance the nutritional value and keep you satisfied for longer.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).