Travelnista's Bean and Barley Salad
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
1 cup hulled barley 1 can black beans1 can chick peas2 cups broth.25 cup chopped onions1 large red bell pepper2 large ripe tomatoes2 fresh ears of corn or 1 can2 Tbsp Olive oil1 Tbsp Balsamic Vinegar or fresh lemmon juicesalt/pepper to tastefresh basil to garnish
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.
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.
Nutritional Info 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
Member Reviews
-
AGASSIFAN
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