Recipe: Arugula, Barley and Blackberry Salad

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This salad is packed with belly-filling, cholesterol-fighting fibre. The combination of textures in this salad is delightful: chewy barley, juicy berries, and crisp peppers and onions all complement each other wonderfully. Top with the dressing of your choice. I like to cook up big batches of barley to top salads like this one, or heat up with milk and cinnamon as a hearty hot cereal. For a complete lunch or dinner, add some protein of your choice such as grilled chicken, beef or shrimp. 

Serves 2



  • 3 cups baby arugula
  • ½ cup uncooked barley (you can use hull-less or pearl barley)
  • 1 cup blackberries
  • ½ cup red onion slices
  • ½ cup red pepper strips

How to:

  1. Boil barley according to package directions. Different types will call for different cooking times and amounts of water. Drain any excess water and refrigerate until cool.
  2. Divide arugula between two plates, and top with blackberries, onions, and peppers.


Serving information:
Per serving:
  • 188 calories
  • 1g total fat
  • 0g saturated fat
  • 42g total carbohydrate
  • 9g dietary fiber
  • 6g protein
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