Think of this as a jazzed up Greek salad with the addition of chickpeas, a whole grain, and arugula. It’s a complete meal as is, but feel free to add some animal or fish protein.

1 cup (206 g) uncooked barley
4 cups (300 g) arugula
1 cup (214 g) chickpeas, drained and rinsed
1/2 cup (75 g) diced red pepper
1/2 cup (75 g) diced cucumber
1/2 cup (63 g) crumbled feta cheese
1 tsp (5 mL) minced garlic
1/4 cup (60 mL) olive oil
1/4 cup (60 mL) lemon juice
1/8 tsp (0.5 mL) salt
1/8 tsp (0.5 mL) pepper

1. In a pot, cover barley with water and bring to a boil. Lower heat, cover, and simmer for 25 minutes until slightly tender. Drain and rinse with cold water. Place in serving bowl.

2. Add arugula, chickpeas, red pepper, cucumber, feta, garlic, oil, lemon, and salt and pepper, toss well.


Combining a nutritious grain such as barley and a legume such as chickpeas boosts the fibre and supplies you with a complete protein, which helps keep you full longer.

Serves 4

Serving                191 g
Calories                   403
Protein                   1 2g
Carbohydrate         52 g
Fibre                     8.9 g
Fat                          18 g
Saturated Fat         3.6 g
Cholesterol           5 mg
Sodium             400 mg