Tropical Barley and Mango Salad
This hearty Caribbean-inspired salad combines chewy barley and tender black beans with sweet mango, juicy grape tomatoes, red onion, cilantro, and jalapeño. Lime juice, olive oil, and cumin create a bright, gently spiced dressing that balances the fruit and legumes, making it a satisfying vegetarian choice for a summer lunch or picnic.
- Prep20 mins
- Cook25 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Tropical Barley and Mango Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 9 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 94 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 80
- Heart Health
- 46
- Metabolic
- 57
- Digestive
- 39
- Inflammatory
- 35
- Performance
- 57
- General Wellness
- 1
Bring water and salt to a boil in a saucepan. Add barley, cover, and simmer until tender yet firm to the bite, about 20 minutes. Drain any excess cooking liquid and let cool completely, 20 to 30 minutes.
- 2
Mash mango against the side of a large bowl using a fork or potato masher. Whisk in lime juice, olive oil, cumin, and salt. Add barley, remaining mango, black beans, grape tomatoes, red onion, cilantro, and jalapeño; toss until well combined.
- 3
Drain any extra cooking liquid and let it cool completely, 20 to 30 minutes.
- 4
Mash 1/4 of the mango against the side of a large bowl with a fork or potato masher.
- 5
Whisk in the lime juice, olive oil, cumin, and 1/2 teaspoon salt.
- 6
Add the barley, the remaining mango, black beans, grape tomatoes, red onion, cilantro, and jalapeno; toss until well combined.
- Calories 298.21 kcal Moderate 15%
- Protein 6.92 g Moderate 14%
- Carbohydrate 54.6 g 20%
- Total Fat 7.53 g Moderate 10%
- Saturated Fat 0.94 g Low Source 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 98.09 mg Low Source 4%
- Dietary Fiber 12.1 g Good Source 43%
- Total Sugars 19.67 g --
- Added Sugars 7.44 g Moderate 15%
- Calcium 82.22 mg Low Source 6%
- Iron 2.35 mg Moderate 13%
- Potassium 325.6 mg Low Source 7%
- Vitamin A 49.14 mcg Low Source 5%
- Vitamin C 33.84 mg Good Source 38%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Wheat 🌾
- Gluten
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Tropical Barley and Mango Salad is made with 12 ingredients and serves 4. It takes about 45 mins and is rated medium. Key ingredients include Barley, Black Beans, Fresh Cilantro, and Grape Tomato. Each serving provides about 298.21 kcal, and is a good source of fiber.
Recipe Questions
- What is Tropical Barley and Mango Salad made of?
- The main ingredients are Barley, Black Beans, Fresh Cilantro, Grape Tomato, Ground Cumin. The full list of 12 is above.
- How long does it take to make Tropical Barley and Mango Salad?
- About 45 mins in total: 20 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 298.21 kcal. The full nutrition breakdown is above.
- Is Tropical Barley and Mango Salad easy to make?
- This recipe is rated medium, with 12 ingredients and 6 steps.
- Is Tropical Barley and Mango Salad healthy?
- Tropical Barley and Mango Salad has an easyChef Pro health score of 49/100. Per serving, it provides 298.21 calories and 6.92 g of protein, or 14% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: added sugars at 7.44 g (15% of the Daily Value). It contains Citrus, Wheat, Gluten, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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