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5.0 from 12 votes

Nourishing Barley + Bulgur Salad

This Barley & Bulgur Salad is so nutritious and delicious. The fresh herbs, and nuts really make the perfect flavor combination that is the perfect salad to meal prep.

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 6 - 8 as a side salad
Calories: 378 kcal
Course: Salad
Cuisine: Greek

Ingredients

  • 1 1/2 cups cooked pearl barley (about 3/4 cup dry pearl barley)
  • 1 1/2 cups cooked bulgur (about 1/2-3/4 cup dry bulgur)
  • 1/3 cup pine nuts, toasted if desired
  • 2 cups chopped or shredded cooked chicken
  • 14 oz can butter beans, drained and rinsed
  • 1 cup marinated artichoke hearts, chopped into 1/2 inch pieces
  • 1 cup chopped spinach
  • 1 1/2 cups diced cucumber
  • 1 cup cubed white cheddar cheese
  • 1/3 cup chopped pistachios
  • 1/4 cup chopped fresh mint
  • 1/4 cup chopped fresh basil
For the dressing
  • 1/3 cup olive oil
  • 1/2 tbsp dried oregano
  • 1 1/2 tsp salt
  • 1/2 tsp pepper
  • juice of one lemon
  • 2 tbsp red wine vinegar
  • 2 garlic cloves, pressed
  • 1 tbsp liquid honey

Instructions

    Cup of Yum
  1. Cook the grains according to package instructions. While the grains are cooking, prepare the salad ingredients and make the dressing by whisking together all of the ingredients and set aside.
  2. Add all of the salad ingredients to a bowl, drizzle the dressing over, toss and serve.

Notes

  • If you love this salad you'll also like our Healthy Chicken Salad Recipe
  • If you can't find butter beans try cannellini or navy beans.
  • This salad is also great for meal prep; mix everything together except the herbs, divide into containers and top with fresh herbs. Store in the fridge for 3-4 days. Simply mix together and enjoy when ready to eat.

Nutrition Information

Calories 378kcal (19%) Carbohydrates 31.8g (11%) Protein 18.9g (38%) Fat 21g (32%) Saturated Fat 5.6g (28%) Polyunsaturated Fat 3.2g Monounsaturated Fat 10.6g Trans Fat 0.2g Cholesterol 42.6mg (14%) Sodium 672.3mg (28%) Fiber 6.8g (27%) Sugar 4.3g (9%)

Nutrition Facts

Serving: 6- 8 as a side salad

Amount Per Serving

Calories 378

% Daily Value*

Calories 378kcal 19%
Carbohydrates 31.8g 11%
Protein 18.9g 38%
Fat 21g 32%
Saturated Fat 5.6g 28%
Polyunsaturated Fat 3.2g 19%
Monounsaturated Fat 10.6g 53%
Trans Fat 0.2g 10%
Cholesterol 42.6mg 14%
Sodium 672.3mg 28%
Fiber 6.8g 27%
Sugar 4.3g 9%

* Percent Daily Values are based on a 2,000 calorie diet.