Recipe: Barley and Lentil Salad with Goat Cheese

Amy Wong | 10 years ago

A tough workout should be followed up with a protein-packed snack or meal. With 22-35% of its calories coming from proteins, lentils are ideal. However, with high levels of soluble and insoluble fiber, lentils are also great way to start your day. Soluble fiber will lower cholesterol, reducing the bad cholesterol that clogs arteries, and keeps you full for longer. Insoluble fiber helps to cleanse the bowels and prevent colon cancer.

Lentils are also chock full of folate and magnesium, which promote general cardiovascular health and improve blood flow, making sure that oxygen and nutrients circulate healthily throughout the body. They are also a great source of calcium, zinc, and iron.

Barley is another great superfood. A huge source of soluble and insoluble fiber, barley is an excellent choice for weight loss, blood sugar management, lowering cholesterol and improving heart health. It’s a great source of antioxidants, low in fat, and is full of vitamin B, selenium, iron, magnesium, zinc, phosphorous, and copper.

Mix up barley and lentils in the following recipe for an incredible source of nutrients!

barleysalad Source: Myrecipes

Barley and Lentil Salad with Goat Cheese

Serves 4| Hands-On Time: 20m| Total Time: 30m


3/4 cup quick-cooking barley
3 tablespoons olive oil
2 tablespoons fresh lemon juice
A dash of kosher salt and black pepper
1 medium head romaine lettuce, torn into bite-size pieces (about 8 cups)
1 1/5-ounce can lentils, rinsed
1 large carrot, cut into matchsticks
1/4 small red onion, chopped
1/4 cup chopped pitted kalamata olives
1/4 English cucumber, chopped
1/2 cup goat cheese, crumbled


  1. Cook the barley according to the package directions. Drain and run under cold water to cool.

  2. Meanwhile, in a small bowl, whisk together the oil, lemon juice, and ½ teaspoon each salt and pepper.

  3. In a medium bowl, toss the lettuce with half the lemon dressing. In a second medium bowl, toss the barley, lentils, carrot, onion, olives, and cucumber with the remaining lemon dressing. Serve the barley mixture over the lettuce and sprinkle with the goat cheese.

Recipe Source: 


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