Barley, Black Bean, and Avocado Salad

This salad is a powerful combination of healthy foods.

From Eat to Beat High Blood Pressure

Quick look

  • prep 10 min    cook 20 min
  • serves 4

Barley, Black Bean, and Avocado Salad Barley, Black Bean, and Avocado Salad

We think of barley as a soup ingredient, but it’s also a delicious “dinner grain,” served hot or cold. When combined with black beans, tomato, and avocado, it adds up to a salad that could hardly be more healthful or delicious.

Ingredients

  • 1 cup carrot juice
  • 1/2 teaspoon thyme
  • Salt to taste
  • 1/8 teaspoon cayenne
  • 1/2 cup quick-cooking barley
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon olive oil
  • 1 can (19 ounces) black beans, rinsed and drained
  • 1 cup fresh diced tomatoes
  • 1/2 cup diced avocado

    How to make it  30 minutes


  • 1

    Combine carrot juice, thyme, salt, and cayenne in medium saucepan. Bring to a boil over medium heat, add barley, and reduce to a simmer. Cover and cook until barley is tender, about 15 minutes.

  • 2

    Meanwhile, whisk together lemon juice and oil in large bowl. Transfer barley and any liquid remaining in pan to bowl with lemon juice mixture; toss to coat.

  • 3

    Add beans and tomatoes and toss to combine. Add avocado and gently toss. Serve at room temperature or chilled. For best flavor, remove from the refrigerator 20 minutes before serving.

Some More Ideas
*Make this salad with brown rice in place of barley. Add 1/2 cup reduced-sodium chicken broth to the carrot juice mixture. Add 1/2 cup rinsed brown rice, cover, and cook until the rice is tender, about 40 – 50 minutes.

* Use red kidney or pinto beans instead of black beans.

FACTOID:

This salad is a powerful combination of healthy foods. An exceptional amount of fiber comes from the barley and the beans. The avocado supplies vitamins A and E, and the beans and avocado are rich in the B vitamin folate.

Nutritional Information(per serving)

  • Calories: 250
  • Calories from Fat: 60
  • Fat: 7g
  • Saturated Fat: 1g
  • Sodium: 320mg
  • Carbs: 46g
  • Protein: 10g
  • Fiber: 13g

Blood Pressure Nutrients : 19mg Vitamin C, 47mg Magnesium, 784mg Potassium, 80mg Calcium