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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 162.5
  • Total Fat: 3.5 g
  • Cholesterol: 0.8 mg
  • Sodium: 283.9 mg
  • Total Carbs: 29.5 g
  • Dietary Fiber: 6.7 g
  • Protein: 6.3 g

View full nutritional breakdown of Travelnista's Bean and Barley Salad calories by ingredient
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Travelnista's Bean and Barley Salad

Submitted by: TRAVELNISTA


Number of Servings: 12

Ingredients

    1 cup hulled barley
    1 can black beans
    1 can chick peas
    2 cups broth
    .25 cup chopped onions
    1 large red bell pepper
    2 large ripe tomatoes
    2 fresh ears of corn or 1 can
    2 Tbsp Olive oil
    1 Tbsp Balsamic Vinegar or fresh lemmon juice
    salt/pepper to taste
    fresh basil to garnish

Directions

Cook barley in broth till done. Approx. 60 mins. I use the hulled variety becaus eit is healthier than the pearl barley. It is less refined thus more nutrients for you.

Drain the 2 cans of beans and rinse well.
Chop the onions, tomatoes, and red pepper.
Slice the kernals off the cobbs of corn.

Mince or use a garlic press for the garlic.

Add all of the ingredients in a big bowl once the barley is cooked. (I find if I add the pressed or minced garlic while the barley is cooling off I get a much better garlicky taste.)

Top with fresh basil. Take your leaves of basil and roll them up. Slice the basil in thin strips (chiffanade) and sprinkle on top of your salad.

You call also add avocado cubes or feta cheese to switch your salad up. However, those two items are not added in your calories count so make calorie adjustment if you add one of those items.

Makes 10 one cup servings.

Number of Servings: 12

Recipe submitted by SparkPeople user TRAVELNISTA.






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Member Ratings For This Recipe

  • very satisfying. I added a little more lemon juice and substituted parsley for basil since that was what I had on hand. The recipe analyzer I used, figuring for 10 one cup servings, came out to 190 cals. Totally worth it. - 1/11/13

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  • i AM GOING TO MAKE THIS TODAY....JUST A NOTE, HOW MUCH GARLIC?...IT IS NOT LISTED IN THE INGREDIENTS....i WILL WING IT...AND THE CALORIES FOR THIS RECIPE ARE FIGURED FOR 12 SERVINGS, BUT THE INSTRUCTIONS SAY 10, 1 CUP SERVINGS....THANKS FOR THE RECIPE! ADDED dried chopped mushrooms w/barley..SUPER! - 12/31/10

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  • hmmm... sounds wonderful! I absolutely love Barley... it just seems to take so long to cook..but I guess not much more than rice. - 8/12/09

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