Name: Easy Veggie, Tuna and Barley Salad
Total time: 40 min
Ingredients: 1 tsp grated lemon zest; 2/3 cup freshly squeezed lemon juice; 1/2 cup canola oil; 4 tsp liquid honey; 1 large clove garlic, (pressed); 1 1/2 tsp dried oregano; 1/2 tsp each salt and pepper; 1/4 tsp crushed red pepper flakes; 2 cups cooked and cooled pot barley; 2 cups chopped cucumber; 2 large tomatoes, (cored and diced); 2 medium carrots, (peeled and grated); 2 green onions, (sliced); 3 cans (170 g each) light tuna, drained and flaked; 12 cups lightly packed torn romaine lettuce ((about 1 large head)); 1/3 cup unsalted pumpkin seeds ((optional))

Jump to Recipe Print Recipe

Satisfy your hunger with this flavourful Easy Veggie, Tuna and Barley Salad! Packed with vibrant veggies, protein-packed tuna, and fibre-rich barley, it’s the perfect meal option for a delicious dinner or a filling packed lunch.

Easy Veggie, Tuna and Barley Salad

This Easy Veggie, Tuna and Barley Salad pairs tuna with lots of colourful veggies and fibre-rich barley for a satisfying dinner or a packed-lunch option.

No ratings yet

Print Pin

Course: Salad

Preparation: Quick & Easy

Total Time: 40

Servings: servings

Author: Spark Nutrition Communications

Ingredients

Lemon-Oregano Dressing

1 tsp grated lemon zest
2/3 cup freshly squeezed lemon juice
1/2 cup canola oil
4 tsp liquid honey
1 large clove garlic, pressed
1 1/2 tsp dried oregano
1/2 tsp each salt and pepper
1/4 tsp crushed red pepper flakes

Salad

2 cups cooked and cooled pot barley
2 cups chopped cucumber
2 large tomatoes, cored and diced
2 medium carrots, peeled and grated
2 green onions, sliced
3 cans (170 g each) light tuna, drained and flaked
12 cups lightly packed torn romaine lettuce (about 1 large head)
1/3 cup unsalted pumpkin seeds (optional)

Imperial – Metric

Instructions

Dressing: In a small bowl or jar, whisk or shake together lemon zest and juice, oil, honey, garlic, oregano, salt, pepper and pepper flakes.
In a large bowl, gently toss barley, cucumber, tomatoes, carrots, onions and tuna with half of the dressing until coated.
Divide lettuce among 6 plates. Top with barley mixture and sprinkle with pumpkin seeds (if using). Drizzle with remaining dressing as desired. Cover and refrigerate any remaining dressing for up to three days.

Nutrition Facts

Easy Veggie, Tuna and Barley Salad

Serving Size

Amount per Serving

Calories

443

% Daily Value*

Fat

Saturated Fat

Trans Fat

0.1

Polyunsaturated Fat

Monounsaturated Fat

Cholesterol

Sodium

270

Potassium

832

Carbohydrates

Fiber

Sugar

Protein

Vitamin A

12551

251

Vitamin C

Calcium

Iron

* Percent Daily Values are based on a 2000 calorie diet.

Easy Veggie, Tuna and Barley Salad

Easy Veggie, Tuna and Barley Salad

Ingredients

Lemon-Oregano Dressing

Salad

Instructions

Carol Harrison