Barley with tuna, asparagus and corn

4 servings

30 minutes

Barley with tuna, asparagus, and corn is a light and nutritious dish from Mediterranean cuisine that combines the freshness of vegetables, the richness of barley, and the tenderness of tuna. Barley, one of the oldest cereal crops, gives the salad a pleasant texture and rich flavor. Asparagus adds a touch of greenery and crunchiness while corn brings a light sweetness. The dressing made from wine vinegar, olive oil, and Dijon mustard unites all ingredients in a harmonious flavor balance. The dish is perfect as a standalone light dinner or nutritious lunch, especially on warm summer days. Protein-rich tuna makes it filling while oregano adds a hint of spice. This salad is easy to prepare and ideal for those who appreciate healthy eating without extra hassle.

Energy value per serving

• Calories: 450.6
• Proteins: 20.3g
• Fats: 15g
• Carbohydrates: 61.9g

Ingredients

• Barley: 225 g
• Asparagus: 450 g
• Fresh corn: 2 glass
• Wine vinegar: 2 tbsp
• Olive oil: 2 tbsp
• Dijon mustard: 2 tbsp
• Cherry tomatoes: 280 g
• Canned tuna: 150 g
• Coarse salt: to taste
• Ground black pepper: to taste
• Fresh oregano leaves: 2 tbsp

Cooking steps

1. In a large pan, boil barley in salted boiling water according to the package instructions.

   Required ingredients:

   • Barley: 225 g

2. In the last 2 minutes of cooking, add asparagus and corn.

   Required ingredients:

   • Asparagus: 450 g
   • Fresh corn: 2 glasss

3. Rinse under cold water to stop the cooking.

4. In a pot, mix vinegar, olive oil, and mustard.

   Required ingredients:

   • Wine vinegar: 2 tablespoons
   • Olive oil: 2 tablespoons
   • Dijon mustard: 2 tablespoons

5. Add a mixture of barley, tomatoes, and tuna.

   Required ingredients:

   • Cherry tomatoes: 280 g
   • Canned tuna: 150 g

6. Mix. Salt, pepper, and season with oregano.

   Required ingredients:

   • Coarse salt:  to taste
   • Ground black pepper:  to taste
   • Fresh oregano leaves: 2 tablespoons