Kerry's Hearty Bean and Grain Salad
Kerry's Hearty Bean and Grain Salad brings a satisfying mix of tender barley and rice with creamy black and kidney beans, sweet corn, and crisp bell pepper. A tangy red wine vinegar and chili-spiced dressing ties it together with gentle heat and freshness from cilantro, perfect for a light lunch, picnic side, or potluck dish.
- Prep15 mins
- Cook1 hr 5 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Kerry's Hearty Bean and Grain Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 19 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 58 / 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.
- 61
- Heart Health
- 82
- Metabolic
- 48
- Digestive
- 30
- Inflammatory
- 24
- Performance
- 43
- General Wellness
- 1
In a large saucepan, bring 2 cups of water to a boil. Stir in the barley, reduce the heat to medium-low, cover, and simmer for 40 to 45 minutes or until tender. Let it cool.
- 2
In a saucepan, bring 1 1/2 cups of water to a boil and add the rice. Reduce the heat to low and simmer, covered, for about 20 minutes or until tender. Let it cool.
- 3
In a large bowl, combine the cooled barley, rice, black beans, kidney beans, corn, onions, red bell pepper, and cilantro. Mix well.
- 4
For the dressing: In a small bowl, whisk together the vinegar, garlic, chili powder, salt, red pepper flakes, and black pepper. Whisk in the oil, pour over the salad, and toss well. Transfer to a lettuce-lined bowl to serve.
- Calories 338.34 kcal Moderate 17%
- Protein 6.8 g Moderate 14%
- Carbohydrate 41.3 g 15%
- Total Fat 17.73 g High 23%
- Saturated Fat 2.47 g Moderate 12%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.1 mg Low Source 0%
- Sodium 164.44 mg Moderate 7%
- Dietary Fiber 6.8 g Good Source 24%
- Total Sugars 3.3 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 43.37 mg Low Source 3%
- Iron 2.26 mg Moderate 13%
- Potassium 322.16 mg Low Source 7%
- Vitamin A 72.66 mcg Low Source 8%
- Vitamin C 33.79 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.
- Wheat 🌾
- Gluten
- Corn 🌽
- Garlic 🧄
- Onions 🧅
About This Recipe
Kerry's Hearty Bean and Grain Salad is a Tex Mex side dish recipe made with 16 ingredients. It takes about 1 hr 20 mins, serves 6, and is rated easy. Key ingredients include Barley, Black Beans, Black Pepper, and Chili Powder. Each serving provides about 338.34 kcal, and is a good source of fiber.
Recipe Questions
- What is Kerry's Hearty Bean and Grain Salad?
- It is a Tex-Mex salad recipe made with 16 ingredients, usually served for side dish or dinner or lunch or salad.
- What is Kerry's Hearty Bean and Grain Salad made of?
- The main ingredients are Barley, Black Beans, Black Pepper, Chili Powder, Fresh Cilantro. The full list of 16 is above.
- How long does it take to make Kerry's Hearty Bean and Grain Salad?
- About 1 hr 20 mins in total: 15 mins to prepare and 1 hr 5 mins to cook.
- How many calories are in one serving?
- One serving provides about 338.34 kcal. The full nutrition breakdown is above.
- Is Kerry's Hearty Bean and Grain Salad easy to make?
- This recipe is rated easy, with 16 ingredients and 4 steps.
- Is Kerry's Hearty Bean and Grain Salad healthy?
- Kerry's Hearty Bean and Grain Salad has an easyChef Pro health score of 48/100. Per serving, it provides 338.34 calories and 6.8 g of protein, or 14% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 164.44 mg (7% of the Daily Value) and saturated fat at 2.47 g (12% of the Daily Value). It contains Wheat, Gluten, Corn, Garlic 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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