Black Bean and Barley Salad

Preparation time: 10 min Servings: 4
Cooking time: 40 min

Ingredients:

1 tbsp lemon juice
1/4 cup water
1-1/2 cups water
2 tbsp cilantro, chopped
1 clove garlic, crushed
1 scallion, white part only, finely chopped
1/2 cup pearled barley
1-1/2 tsp olive oil
1/4 lb packaged salad
1/2 avocado, chopped
1 cup canned black beans, drained
3/4 cup corn kernels, thawed if frozen
3/4 cup Italian style peeled tomatoes, drained and chopped
1/2 cup green peas, thawed if frozen

Cooking Directions:

Bring water to a boil in a heavy pot. Add barley and reduce heat to low. Cover and simmer 35-40 minutes until water has evaporated and barley is tender. Remove from heat. Transfer barley to a cookie sheet. Spread barley out to cool briefly. While barley is cooking, combine next 7 ingredients and salt to taste in a salad bowl. Cover and refrigerate until barley is cooled. Combine remaining ingredients, except lettuce, in a jar with a tight-fitting lid. Shake vigorously until emulsified. Set aside. Transfer cooled barley to bean and vegetable mixture. Toss. Add dressing and toss again. Serve on a bed of lettuce.

Nutritionist Recommended For:

Nutrition Facts

Calories 190
% Calories From Fat 23.7%
Total Fat 5g
Saturated Fats 1g
Mono-unsaturated Fats 3g
Poly-unsaturated Fats 1g
Cholesterol 0mg
Sodium 250mg
Total Carbohydrates 31g
Dietary Fiber 9g
Sugar 4g
Protein 7g

More Information

Vitamins

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 49 mcg
Vitamin A 2000 IU
Niacin B3 2 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 26 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 26 mg

Minerals

Manganese 0 mg
Calcium 62 mg
Magnesium 55 mg
Phosphorus 150 mg
Zinc 1 mg
Fluoride 76 mcg
Copper 0 mg
Sodium 250 mg
Selenium 3 mcg
Iron 3 mg
Potassium 570 mg
 
 

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