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.
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Servings: 6 servings
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)
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
1
Amount per Serving
Calories
443
% Daily Value*
Fat
25
g
38
%
Saturated Fat
2
g
13
%
Trans Fat
0.1
g
Polyunsaturated Fat
8
g
Monounsaturated Fat
14
g
Cholesterol
26
mg
9
%
Sodium
270
mg
12
%
Potassium
832
mg
24
%
Carbohydrates
31
g
10
%
Fiber
7
g
29
%
Sugar
9
g
10
%
Protein
27
g
54
%
Vitamin A
12551
IU
251
%
Vitamin C
25
mg
30
%
Calcium
84
mg
8
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.